Basic Healthy Recipe

Roasted Chicken with Parsnips and Carrots

with Lentils
5
Average: 5 (6 votes)
(6 votes)
Roasted Chicken with Parsnips and Carrots

Roasted Chicken with Parsnips and Carrots - Golden brown chicken from the oven, on a bed of sweet and sour vegetables

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Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
672
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie672 kcal(32 %)
Protein66 g(67 %)
Fat32 g(28 %)
Carbohydrates27 g(18 %)
Sugar added2 g(8 %)
Roughage8 g(27 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin30.5 mg(254 %)
Vitamin B₆1.8 mg(129 %)
Folate127 μg(42 %)
Pantothenic acid3.3 mg(55 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C18 mg(19 %)
Potassium1,355 mg(34 %)
Calcium118 mg(12 %)
Magnesium128 mg(43 %)
Iron6.3 mg(42 %)
Iodine36 μg(18 %)
Zinc4.6 mg(58 %)
Saturated fatty acids8.9 g
Uric acid445 mg
Cholesterol223 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
3
small Carrots
2
3
1
whole Chicken
freshly ground Pepper
2 tablespoons
2 tablespoons
20 ounces
5 ounces
small green Lentils
1 tablespoon
4 tablespoons
1 tablespoon
How healthy are the main ingredients?
Lentil
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Roasting pan, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve

Preparation steps

1.
Roasted Chicken with Parsnips and Carrots preparation step 1

Peel the carrots and parsnips and cut into small cubes. Peel the onions and finely chop.

2.
Roasted Chicken with Parsnips and Carrots preparation step 2

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.

3.
Roasted Chicken with Parsnips and Carrots preparation step 3

Remove chicken from the roasting pan. Sauté diced vegetables over medium heat until softened, stirring frequently.

4.
Roasted Chicken with Parsnips and Carrots preparation step 4

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.

5.
Roasted Chicken with Parsnips and Carrots preparation step 5

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. 

6.
Roasted Chicken with Parsnips and Carrots preparation step 6

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.

7.
Roasted Chicken with Parsnips and Carrots preparation step 7

Drain lentils in a sieve, rinse with cold water and drain well.

8.
Roasted Chicken with Parsnips and Carrots preparation step 8

After chicken has cooked for approximately 55 minutes, heat the honey in a small pan, then add the balsamic and red wine vinegars.

9.
Roasted Chicken with Parsnips and Carrots preparation step 9

Pour in the remaining broth and the cooked lentils and mix well.

10.
Roasted Chicken with Parsnips and Carrots preparation step 10

Transfer the honey-lentil mixture to the roasting pan and continue to cook until chicken is done (about 25 minutes more). 

11.
Roasted Chicken with Parsnips and Carrots preparation step 11

Remove chicken from pan. Season the vegetables with salt and pepper. Serve chicken and vegetables.