Roasted Chicken with Parsnips and Carrots
Animal protein from the chicken and vegetable protein from the lentils complement each other perfectly. Our body benefits from the abundance of amino acids, the protein building blocks it needs to build its own protein. Both ingredients also contain a lot of zinc, the trace element that strengthens the body's defences.
Serve the chicken sprinkled with parsley or basil. Both herbs harmonise with the lentil vegetables in terms of taste and provide an extra portion of vitamins, minerals and secondary plant substances.
(Percentage of daily recommendation)
|Calorie||672 kcal||(32 %)|
|Protein||66 g||(67 %)|
|Fat||32 g||(28 %)|
|Carbohydrates||27 g||(18 %)|
|Sugar added||2 g||(8 %)|
|Roughage||8 g||(27 %)|
|Vitamin A||0.7 mg||(88 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.8 mg||(23 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||30.5 mg||(254 %)|
|Vitamin B₆||1.8 mg||(129 %)|
|Folate||127 μg||(42 %)|
|Pantothenic acid||3.3 mg||(55 %)|
|Biotin||12.3 μg||(27 %)|
|Vitamin B₁₂||1.1 μg||(37 %)|
|Vitamin C||18 mg||(19 %)|
|Potassium||1,355 mg||(34 %)|
|Calcium||118 mg||(12 %)|
|Magnesium||128 mg||(43 %)|
|Iron||6.3 mg||(42 %)|
|Iodine||36 μg||(18 %)|
|Zinc||4.6 mg||(58 %)|
|Saturated fatty acids||8.9 g|
|Uric acid||445 mg|
Peel the carrots and parsnips and cut into small cubes. Peel the onions and finely chop.
Rinse the chicken and pat dry. Season chicken inside and out with salt and pepper. Heat the oil in a roasting pan over medium-high heat and cook the chicken until golden brown on all sides.
Remove chicken from the roasting pan. Sauté diced vegetables over medium heat until softened, stirring frequently.
Add the tomato paste and cook briefly while stirring, then pour in 2/3 of the chicken stock and deglaze pan, stirring up browned bits from bottom of pan.
Return the chicken, breast side up, to the roasting pan. Roast in a preheated oven at 350°F, on the 2nd rack from the bottom, until golden brown and cooked through, about 1 hour 20 minutes, basting frequently with broth.
Meanwhile, sort the lentils, rinse and drain. Cover well with water and bring to a boil in a saucepan. Cook uncovered over medium heat until tender but not mushy, 15-20 minutes.
Drain lentils in a sieve, rinse with cold water and drain well.
After chicken has cooked for approximately 55 minutes, heat the honey in a small pan, then add the balsamic and red wine vinegars.
Pour in the remaining broth and the cooked lentils and mix well.
Transfer the honey-lentil mixture to the roasting pan and continue to cook until chicken is done (about 25 minutes more).
Remove chicken from pan. Season the vegetables with salt and pepper. Serve chicken and vegetables.