Step-by-step reduced-fat roast chicken

Step-by-step reduced-fat roast chicken

If you enjoy succulent roast chicken with crispy skin but don’t want the saturated fat, a little bit of extra preparation is all you need.

This method removes a significant amount of fat before roasting and the slow cooking under foil keeps the chicken tender and juicy.

Before you start

You’ll need:

  • 2 large stock pots (or 1 pot and 1 large bowl)
  • 2 big slotted spoons
  • 1 pair tongs

You’ll also need plenty of time and no distractions – you’re working with a big bird and a lot of hot water!

Step-by-step prep

Step-by-step reduced-fat roast chicken

Step 1 Place a stockpot of water on to boil and cover with a lid. Fill another large pot or bowl with iced water – use lots of ice. Using kitchen scissors cut the excess skin from the neck end and around the cavity. Cut out the parson’s nose.

Step-by-step reduced-fat roast chicken

Step 2 Gently slip a dessert spoon between the skin and the flesh of the chicken, sliding it all over the bird – into the upper leg, over the breast area and as far as you can in every direction. Take care not to tear the skin as you separate it from the flesh. Near the leg, you might find it easier to use a finger. Prick the underside and upper thighs with a fork, especially where you can see the pockets of fat.

Step-by-step reduced-fat roast chicken

Step 3 When the water is boiling use tongs and a slotted spoon to place the chicken in the water. Cover with a lid and return the pot to the boil.

Step-by-step reduced-fat roast chicken

Step 4 When the water is boiling again, remove the lid and carefully transfer the chicken to the iced water.

Step-by-step reduced-fat roast chicken

Step 5 Bring the hot water back to the boil. Lift chicken out of the cold water and put it back into the boiling water, cover and return to the boil. Repeat 3 times – this releases fat from under the skin with minimal cooking. Your chicken is now ready for roasting.

Recipe idea

Try our delicious HFG reduced-fat roast chicken dinner.

Tips for roasting veges

  • Choose floury potatoes such as agria or an all-purpose variety when roasting.
  • Precooking or blanching potatoes reduces the cooking time and softens the outside, which you can scuff up by shaking them in the pan. The scuffed outsides catch the heat, resulting in roast spuds that are crispy and golden on the outside and light and fluffy inside.
  • Don’t cut the potatoes smaller than quarters or you’ll end up with all crispy outsides and no fluffy insides.
  • Kumara and pumpkin don’t need the same treatment because they cook faster than potatoes and you don’t want them overcooked and soggy.

Don't forget your greens!

Allow at least 3/4 cup green vegetables (such as broccoli, beans, Brussels sprouts, or a combination) per serve.

Author: Sophie Gray

Healthy Food Guide

First published: Aug 2015

2017-04-03 16:44:51

Leave A Comment

Your email address will not be published. Required fields are marked *

Call to action banner image

Lost Password