Roasted Chicken Recipe, Nutritional Value

Ingredients:

• 1 roasting chicken weighing approximately 1.5 kgs.
• Mixed vegetables which could include carrots, onions, beans and celery
• 2-3 medium sized potatoes.
• 1 tablespoon of olive oil or butter depending on one’s preference
• 1 tsp each of freshly ground pepper and rosemary
• Salt to taste

1. If the roasting chicken is a frozen chicken then ensure that it is well thawed before using it.
2. Wash, peel and dice the onions, carrots, beans and celery and put all the vegetables in a large iron skillet.
3. Add the rosemary, pepper and salt to this mixture.
4. Then chop the potatoes into bite size pieces, season with salt, pepper and rosemary   and keep it aside.
5. Once the chicken has thawed, remove the giblets and other such bits from inside the chicken and rub some olive oil or butter all over the chicken. Sprinkle some rosemary, salt and freshly ground pepper on this chicken and place in on top of the mound of vegetables in the skillet and place the seasoned potatoes around the chicken.
6. Before placing the iron skillet with the chicken and vegetables into the oven, ensure that the oven is preheated to 218C for at least 5 minutes. Then lower the temperature to 200C and place the iron skillet inside the oven for at least 1 hour 45 minutes.

Nutritional Value Per Serving

• Calories: 433
• Proteins: 50 mg
• Iron: 4 %
• Calcium: 2%
• Cholesterol: 65mg

Health Benefits:

• Chicken is an excellent source of proteins as well as cancer protective nutrients.
• Chicken is also a very good source of selenium which is a very important component of various metabolic pathways in the human body.
• Similarly vegetables are also a good source of vitamins and minerals as well as dietary fiber.

• 1 roasting chicken weighing approximately 1.5 kgs.
• Mixed vegetables which could include carrots, onions, beans and celery
• 2-3 medium sized potatoes.
• 1 tablespoon of olive oil or butter depending on one’s preference
• 1 tsp each of freshly ground pepper and rosemary
• Salt to taste

1. If the roasting chicken is a frozen chicken then ensure that it is well thawed before using it.
2. Wash, peel and dice the onions, carrots, beans and celery and put all the vegetables in a large iron skillet.
3. Add the rosemary, pepper and salt to this mixture.
4. Then chop the potatoes into bite size pieces, season with salt, pepper and rosemary and keep it aside.
5. Once the chicken has thawed, remove the giblets and other such bits from inside the chicken and rub some olive oil or butter all over the chicken.
   Sprinkle some rosemary, salt and freshly ground pepper on this chicken and place in on top of the mound of vegetables in the skillet and place the seasoned potatoes around the chicken.
6. Before placing the iron skillet with the chicken and vegetables into the oven, ensure that the oven is preheated to 218C for at least 5 minutes. Then lower the temperature to 200C and place the iron skillet inside the oven for at least 1 hour 45 minutes.

Nutritional Value Per Serving

• Calories : 433. Get to know about the nutrition details in chicken
  
• Proteins: 50 mg
• Iron : 4 %
• Calcium: 2%
• Cholesterol: 65mg

• Chicken is an excellent source of proteins as well as cancer protective nutrients.
• Chicken is also a very good source of selenium which is a very important component of various metabolic pathways in the human body. More on nutritional benefits of chicken
  
• Similarly vegetables are also a good source of vitamins and minerals as well as dietary fiber.