05 Nov Soy-Infused Roast Chicken
Posted at 11:08h
in 40+ Minutes, All Recipes, Asian, Comfort Food, Family Friendly, Freezer Friendly, Low FODMAP, Mains, Post Workout Meal, Pre Workout Meal
Soy-Infused Roast Chicken
Once you roast your chicken this way – you'll never go back. This mildly spiced chicken is utter perfection!BTB 21 Day Challenge Recipe: This recipe will make enough for dinner on Sunday and lunch on Wednesday week 1. You can also use some of the leftover chicken in the spinach and chicken omelette. Any leftover chicken can be frozen or used for lunches (salads, wraps etc). I recommend using the carcass for the chicken noodle soup – and leave some of the chicken meat on the bone because you can shred this off and add back to the soup once you remove the carcass.
Servings: 5
Calories: 443kcal
Ingredients
- 80 ml soy sauce
- 30 ml sesame oil 2 tbsp
- 30 ml maple syrup 2 tbsp
- 3 star anise
- 20 g fresh ginger peeled & finely chopped
- ½ tsp ground cinnamon ½ tsp
- 1.6 kg chicken
- 300 ml water
- 2 carrot
- 280 g broccoli
Instructions
- In a small bowl, mix together the soy sauce, sesame oil, maple syrup, star anise, ginger and cinnamon.
- Place the chicken (breast up) on a roasting tray. Pour the marinade over it. Use a spoon or pastry brush to ensure chicken is well coated. Refrigerate covered for 3 hours, spooning or brushing the chicken with the marinade every hour. If you don't have time to marinade, this chicken can be roasted immediately.
- Preheat the oven to 200C/180C Fan/Gas 6/400F.
- Uncover the chicken and pour the water into the tray. Cover with tin foil and roast for 50 minutes. Remove the foil, baste the chicken and cook for a further 30 minutes or until cooked through.
- Rest for 10 minutes before carving. While the chicken rests, cook your vegetables to your desired liking.
- Serve the chicken and vegetables with the juices from the pan.
Notes
- This is a pre workout meal.
- To make this a post workout meal add a portion of our recommended low FODMAP carbohydrates.
- Any leftover chicken can be frozen for later use or used in salads/sandwiches etc.
- This is a great dish to cook ahead. Drain off the juices from the pan and cool. Once cool, refrigerate for an hour and skim the layer of fat easily from the top.
Nutrition
Calories: 443kcal | Carbohydrates: 13g | Protein: 31g | Fat: 30g