Skill level: Moderate
This recipe is a take on the protein rich classic meal of chicken, brown rice and broccoli, however I’ve included some good fats so it's a nutritionally complete meal. It is also super tasty with the added seasonings!
This is a great meal to cook on a Sunday afternoon to portion up and enjoy as lunches and dinners during the week. When you’re time poor and still want something healthy and nutritious, this recipe will be your best friend!
1 large free range chicken
2 tablespoons extra virgin olive oil
Sea salt and pepper
1 tablespoon olive oil
1 diced onion
½ stick celery finely chopped
4 Australian garlic cloves sliced thinly
1 tablespoon chopped fresh rosemary
Zest of half a lemon
200g pre-cooked brown rice
1 tablespoon olive oil
4 brown onions sliced horizontally into 2cm slices
200g brussels sprouts halved
1 bunch broccolini
Salt and pepper
1. Preheat oven to 200 degrees celsius (fan forced) and ensure there is enough space
between the shelves of your oven to fit your chicken. Move shelves if needed.
2. To prepare the stuffing heat the olive oil in a medium sized saucepan over medium
heat and add the onion and celery. Cook for a couple of minutes or until softened and becoming translucent. Add garlic and cook for one minute. Then add rosemary and cook for another minute. Then add zest and take off the heat and stir in brown rice. Set aside to cool.
3. While stuffing is cooling prepare your chicken. Get a roasting dish and drizzle olive oil over the bottom before laying your onion slices flat in the middle of the dish for your chicken to sit on. Place chicken in dish on onions and use a tablespoon to fill the chicken cavity with your stuffing. When finished push the rest of the lemon that you zested for the stuffing into the cavity of the chicken to seal the hole and to keep the stuffing moist during cooking.
4. Rub olive oil into surface of chicken and sprinkle with a pinch of rock or pink himalayan salt and cracked pepper to taste. Garnish with rosemary if desired.
5. Place chicken in oven for approximately 45 minutes or until juices run clear from chicken when pierced with a skewer and flesh is white and moist.
6. While the chicken cooks place sprouts and broccolini in foil, drizzle with olive oil, a pinch of salt and pepper and wrap tightly so the vegetables will steam as they bake.
7. After the chicken has been in the oven for 15 minutes put the vegetables in to bake with the chicken for 20-30 minutes.
8. When cooked let the chicken rest for 10 minutes out of the oven.
9. To serve, carve the chicken with the stuffing, sprouts, broccolini and onions.