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    Home » Ingredients » Poultry

    Roast Chicken Dinner Low-Fat

    Published: May 25, 2019 · Modified: Apr 21, 2023. This post may contain affiliate links. Please read my disclosure policy.

    Recipe Jump to Video
    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. #yourguardianchef #chickenfoodrecipes #chickenrecipes #chickenbreastrecipes #lowfatdiet #lowcarbrecipes

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

    roasted chicken dinner on a plate with a glass of wine and roasting pan on the background
    Jump to:
    • Why is this roasted chicken dinner low fat
    • How to keep the chicken juicy with no fat added
    • Ingredients
    • How to cook the roasted chicken
    • Making the yoghurt sauce
    • What vegetables to serve with this roasted chicken dinner
    • RECIPES YOU MIGHT ALSO LIKE
    • 📋Low Fat Roast Chicken Dinner

    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.

    Roasted chicken with black rice and yogurt sauce on a plate

    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. 

    roasted chicken cutting the leg

    Ingredients

    • whole chicken
    • sprig of rosemary
    • sprig of thyme
    • sprig of sage
    • 1 lemon
    • 5 garlic cloves
    • 3 tablespoon coarse salt
    • 3 tablespoon Provencal herbs
    lemon, garlic and herbs on a wooden board

    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 tablespoon 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
    Step by step roasting a chicken

    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
    Step by step making yogurt sauce

    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.

    Roasted chicken dinner with black rice and yogurt sauce on a plate

    RECIPES YOU MIGHT ALSO LIKE

    For more chicken recipes, check out the category: Poultry

    Also check the recipes below:

    • Easy Bbq Chicken Breast Recipe
    • Italian Chicken with Peppers
    • Brazilian Picanha BBQ
    • Chicken Caesar salad

    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.

    Low fat roasted chicken dinner on a plate with black rice and yogurt sauce

    📋Low Fat Roast Chicken Dinner

    5 from 5 votes
    Laura Tobin
    Servings 4 people
    Prep Time 20 minutes mins
    Cook Time 1 hour hr
    Print Recipe Save Saved! Pin Recipe
    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.

    Prevent your screen from going dark

    Equipment

    • Cutting board set
    • All-Clad Roaster with Nonstick Rack
    • Measuring mugs
    • Mini Measuring Set

    Ingredients
     

    • 1 free range chicken
    • 1 sprig fresh rosemary
    • 1 sprig sage leaves
    • 1 sprig thyme
    • 1 non treated lemon
    • 5 cloves peeled garlic cloves
    • 3 tablespoon sea coarser salt
    • 3 tablespoon Provencal herbs

    Yogurt sauce

    • 9 oz light Greek yogurt
    • 1 cucumber
    • ½ cup freshly chopped parsley
    • ½ cup chopped mint leaves
    • 1 teaspoon cumin
    • 1 lemon juice
    • salt
    • black pepper
    • 1 cup Black rice
    • 1 teaspoon salt for the rice

    Instructions
     

    • Lay the chicken on a roasting rack inside a baking pan
      1 free range chicken
    • Stuff the inside of the chicken with 1 tablespoon coarse salt, crushed (not peeled) garlic cloves, a sprig of rosemary, thyme, sage and the lemon cut in half
      1 sprig fresh rosemary, 1 sprig sage leaves, 1 sprig thyme, 1 non treated lemon, 5 cloves peeled garlic cloves
    • Pour on the top of the chicken coarse salt and Provencal herbs and massage. Make sure the entire chicken is covered
      3 tablespoon sea coarser salt, 3 tablespoon Provencal herbs
    • 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 when done
      1 cup Black rice, 1 teaspoon salt

    The yogurt sauce

    • Peel and grate the cucumber and squeeze the water out
      1 cucumber
    • Add the chopped parsley, mint and cumin
      ½ cup freshly chopped parsley, ½ cup chopped mint leaves, 1 teaspoon cumin
    • Squeeze 1 lemon juice, add the yogurt and season with salt and pepper
      9 oz light Greek yogurt, 1 lemon juice, salt, black pepper
    • Serve the chicken with the block rice drizzled with the yogurt sauce

    Video

    Notes

    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

    Calories: 660kcalCarbohydrates: 47gProtein: 47gFat: 31gSaturated Fat: 9gCholesterol: 146mgSodium: 5403mgPotassium: 814mgFiber: 5gSugar: 5gVitamin A: 1305IUVitamin C: 37.5mgCalcium: 215mgIron: 7.6mg
    Tried this recipe?Please consider Leaving a Review!
    important notes on ingredients

    More Poultry

    • savory chicken crepes
      Savory Chicken Crepes Using Leftovers
    • Italian Chicken with Peppers
      Chicken And Peppers Recipe Italian
    • Foie gras
      Homemade Foie Gras Terrine
    • Double Crust Chicken Pot Pie With Mushrooms

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    Reader Interactions

    Comments

    1. Amanda Wren-Grimwood

      May 26, 2019 at 5:18 pm

      5 stars
      What a great chicken recipe for summer! This is so easy to prepare and perfect for healthy eating without sacrificing taste.

      Reply
      • Laura

        May 27, 2019 at 11:29 am

        thank you Amanda, very tasty indeed

        Reply
    2. Adrianne

      May 27, 2019 at 11:36 am

      5 stars
      I am loving the step by step photos you have done for this recipe, they are so great!! They make it clear to see what to do and how I can follow along!! Cheers 🙂

      Reply
      • Laura

        May 27, 2019 at 11:37 am

        Thank you, I am glad it helps

        Reply
    3. Jacqueline Debono

      May 28, 2019 at 4:38 pm

      5 stars
      I love everything about this recipe, both the rice and the yogurt sauce sound delicious. Your tip to put water in the bottom of the baking dish is genius! I have to try that!

      Reply
      • Laura

        May 29, 2019 at 9:10 am

        Thank you, yes, it works very well

        Reply
    4. Beth Neels

      May 28, 2019 at 10:00 pm

      5 stars
      I love roasted chicken, but like you, I never eat the skin either! I love the pairing here with the yogurt sauce! Looks so delicious! I can't wait to give it a try!

      Reply
      • Laura

        May 29, 2019 at 9:10 am

        Thank you, trying to lose some weight here!

        Reply
    5. Aleka

      May 28, 2019 at 10:19 pm

      5 stars
      What a great idea to steam it! I never thought about doing that but I will now!! I also hate the residual hairs!! Blahhh

      Reply
      • Laura

        May 29, 2019 at 9:09 am

        LOL, I cannot stand the hairs

        Reply
    5 from 5 votes

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    Laura Giunta Tobin

    Hi, I’m Laura. Welcome to my blog! While many talk about Italian food, I’ve lived it firsthand. Here, I share real Italian home cooking, just as it’s made in Italy. Won’t you join me?

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