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

📋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.

Course Main Course
Cuisine Italian
Diet Diabetic, Low Calorie, Low Fat
Keyword healthy chicken dinner, low fat chicken dinner, roast chicken dinner
Prep Time 20 minutes
Cook Time 1 hour
Servings 4 people
Calories 660kcal


Yogurt sauce


  • Lay the chicken on a roasting rack inside a baking pan
    1 free range chicken
  • Stuff the inside of the chicken with 1 tbsp 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 tbsp sea coarser salt, 3 tbsp 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 tsp salt

The yogurt sauce

  • Peel and grate the cucumber and squeeze the water out
    1 cucumber
  • Add the chopped parsley, mint and cumin
    1/2 cup freshly chopped parsley, 1/2 cup chopped mint leaves, 1 tsp 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



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. 


Calories: 660kcal | Carbohydrates: 47g | Protein: 47g | Fat: 31g | Saturated Fat: 9g | Cholesterol: 146mg | Sodium: 5403mg | Potassium: 814mg | Fiber: 5g | Sugar: 5g | Vitamin A: 1305IU | Vitamin C: 37.5mg | Calcium: 215mg | Iron: 7.6mg