Roast Chicken Dinner Low-Fat

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A healthy roast chicken dinner with no added fat to roast the chicken and still keeping it juicy. Served with black rice and yoghurt sauce.

Why is this roasted chicken dinner low fat

Many roasted chicken recipes cover the chicken skin with butter or oil to have crispy skin and juicy meat. Frankly, I fund the added fat completely unnecessary, I have never been a fan of chicken skin, especially since I always see some residual hair on the raw skin before I cook the chicken.

I always remove the skin when I eat, but cooking the chicken with the skin helps to keep it moist.

I serve this chicken with brown rice,  which is very healthy and you can find more information about its nutrition benefit in the article: 7 Incredible Benefits of the ‘Forbidden Rice’- The Black Rice. If you are interested in a black rice vegan salad to serve as a side dish, you can check out the recipe: Black Rice Recipe With Apple, Avocado And Carrots.

As a sauce, I serve this yoghurt sauce made with low-fat Greek yoghurt mixed with herbs like parsley, mint, cumin and cucumber and seasoned with salt and lemon juice.

How to keep the chicken juicy with no fat added

So you may ask, how do I keep the chicken juicy without adding any fat? The answer is very simple.

I lay the chicken on a roasting rack and put it inside a deep baking pan. I cover the bottom of the pan with water at about 1 inch – 2.5 cm high. While cooking, the steam from the water will keep the chicken nice and moist.

Depending on how big is the chicken, you may need to cook it for 50 to 75 minutes at 390 F – 200 C.

The best way to always have a perfectly cooked chicken is to reach an internal temperature of 180 F – 88 C. 

Ingredients

• whole chicken
• sprig of rosemary
• sprig of thyme
• sprig of sage
• 1 lemon
• 5 garlic cloves
• 3 tbsp coarse salt
• 3 tbsp Provencal herbs

How to cook the roasted chicken

1. Lay the chicken on a roasting rack inside a baking pan
2. Stuff the inside of the chicken with 1 tbsp coarse salt, crushed (not peeled) garlic cloves, a sprig of rosemary, thyme and sage and the lemon cut in half
3. Pour on the top of the chicken coarse salt and Provencal herbs and massage. Make sure the entire chicken is covered
4. Pour inside the baking pan enough water cover the bottom with at least 1 inch – 2.5 cm height
5. Bake in a hot oven at 390 F – 200 C for 40 minutes, then turn and cook for another 10 minutes depending on the side of the chicken
6. The chicken will be ready at an internal temperature of 190 F – 88 C

Making the yoghurt sauce

1. Peel and grate the cucumber
2. Squeeze the water out
3. Add the chopped parsley, mint and cumin
4. Squeeze 1 lemon juice
5. Add the yoghurt
6. Season with salt and pepper

What vegetables to serve with this roasted chicken dinner

As a vegetable side dish to this chicken, you can serve grilled zucchini, eggplants and pepper salad, or a Greek salad.

You can even serve a baked Ratatouille which has fewer calories than a regular one, or Roman artichokes cooked in the pressure cooker.

If you are making this roasted chicken dinner, leave your comment below I would like to hear from you. You can find more delicious ideas if you FOLLOW ME on Facebook, YouTube, Pinterestand Instagram or sign up to my newsletter.

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5 from 5 votes

Low Fat Roast Chicken Dinner

A healthy roast chicken dinner with no added fat to roast the chicken and still keeping it juicy. Served with black rice and yoghurt sauce.

Prep Time20 mins

Cook Time1 hr

Course: Main Course

Cuisine: Italian

Keyword: healthy chicken dinner, low fat chicken dinner, roast chicken dinner

Servings: 4 people

Calories: 660kcal

Author: Laura Tobin

Ingredients

• 1 whole chicken
• 1 sprig rosemary
• 1 sprig sage
• 1 sprig thyme
• 1 lemon
• 5 cloves garlic
• 3 tbsp coarse salt
• 3 tbsp Provencal herbs

Yogurt sauce

• 9 oz light Greek yogurt
• 1 cucumber
• 1/2 cup chopped parsley
• 1/2 cup chopped mint
• 1 tsp cumin
• 1 lemon juice
• salt
• pepper
• 1 cup black rice

US Customary - Metric

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Instructions

• Lay the chicken on a roasting rack inside a baking pan
• Stuff the inside of the chicken with 1 tbsp coarse salt, crushed (not peeled) garlic cloves, sprig of rosemary, thyme and sage and the lemon cut in half
• Pour on the top of the chicken coarse salt and Provencal herbs and massage. Make sure the entire chicken is covered
• Pour inside the baking pan enough water cover the bottom with at least 1 inch - 2.5 cm height
• Bake in a hot oven at 390 F - 200 C for 40 minutes, then turn and cook for another 10 minutes depending on the side of the chicken
• The chicken will be ready at an internal temperature of 190 F - 88 C

Black rice

• Boil the black rice in salted water for 20 minutes
• Drain

The yogurt sauce

• Peel and grate the cucumber
• Squeeze the water out
• Add the chopped parsley, mint and cumin
• Squeeze 1 lemon juice
• Add the yogurt
• Season with salt and pepper
• Serve the chicken drizzled with the yogurt sauce

Video

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Notes

Tips for making a juicy low fat roasted chicken

I lay the chicken on a roasting rack and put it inside a deep baking pan. I cover the bottom of the pan with water at about 1 inch - 2.5 cm high. While cooking, the steam from the water will keep the chicken nice and moist.

Depending on how big is the chicken, you may need to cook it for 50 to 75 minutes at 390 F - 200 C.

The best way to always have a perfectly cooked chicken is to reach an internal temperature of 180 F - 88 C. 

 

 

Nutrition

Nutrition Facts

Low Fat Roast Chicken Dinner

Amount Per Serving

Calories 660 Calories from Fat 279

% Daily Value*

Fat 31g48%

Saturated Fat 9g56%

Cholesterol 146mg49%

Sodium 5403mg235%

Potassium 814mg23%

Carbohydrates 47g16%

Fiber 5g21%

Sugar 5g6%

Protein 47g94%

Vitamin A 1305IU26%

Vitamin C 37.5mg45%

Calcium 215mg22%

Iron 7.6mg42%

* Percent Daily Values are based on a 2000 calorie diet.

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