Lemon Herb Roasted Chicken with Roasted Root Vegetables

Recipe Introduction

Fancy a proper roast but watching the salt?

Are you on the hunt for some low sodium dinner ideas ? This Lemon Herb Roasted Chicken is just the ticket.

Honestly, you won't even miss the salt. This dish is bursting with flavour and is a heart healthy recipe that's ridiculously easy to make.

Lemon Herb Chicken: A Sunday Roast Reinvented

This recipe is a twist on the classic British Sunday roast. It brings fresh herbs and lemon to the forefront.

It's an easy-peasy, easy low sodium dinner recipes kind of meal. Prep time is about 20 minutes, and cooking takes an hour.

You'll have enough for 4 hungry people!

Why You'll Love This Roast Chicken

One of the best things about this recipe? It's a health dinner recipe , packed with protein and goodness. Plus, it's perfect for a family gathering or a cozy night in.

What makes it truly special? The vibrant flavors and how simple it is to whip up with chicken and veggie recipes .

Right, let's get on with the ingredients, shall we? This low sodium dinner ideas recipe is something you can add to your sodium controlled diet recipes and feel like you are not missing out.

Lemon Herb Roasted Chicken with Roasted Root Vegetables Recipe Card

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Preparation time:20 Mins

Cooking time:60 Mins

Servings:4 servings

Ingredients:

• 1 whole chicken (about 3-4 lbs/ 1.3-1.8 kg), patted dry
• 2 lemons, zested and juiced
• 2 tablespoons olive oil (30 ml)
• 2 cloves garlic, minced
• 2 tablespoons fresh rosemary, chopped (or 2 teaspoons dried)
• 2 tablespoons fresh thyme, chopped (or 2 teaspoons dried)
• 1 teaspoon black pepper, freshly ground
• 1 lb (450g) carrots, peeled and chopped into 1-inch pieces
• 1 lb (450g) parsnips, peeled and chopped into 1-inch pieces
• 1 lb (450g) potatoes (Yukon Gold or similar), chopped into 1-inch pieces
• 1 red onion, cut into wedges
• 2 tablespoons olive oil (30 ml)
• 1 teaspoon black pepper, freshly ground
• Optional: Pinch of sea salt (can be omitted or reduced depending on sodium needs)
• Optional: Red pepper flakes to taste

Instructions:

• In a large bowl, whisk together the lemon zest, lemon juice, olive oil, minced garlic, rosemary, thyme, and pepper.
• Place the chicken in the bowl and coat thoroughly with the marinade, ensuring some gets under the skin (if possible). Cover and refrigerate for at least 30 minutes (or up to 4 hours).
• In a separate bowl, toss the carrots, parsnips, potatoes, and red onion with olive oil and pepper.
• If using a rack, place the chicken on the rack inside the roasting pan. If not using a rack, place the chicken directly in the roasting pan. Distribute the vegetables around the chicken in the pan.
• Roast in a preheated oven at 400°F (200°C) for 60 minutes, or until the internal temperature of the chicken reaches 165°F (74°C) in the thickest part of the thigh, and the juices run clear when pierced with a fork. Baste the chicken with the pan juices every 20 minutes or so.
• Remove the chicken from the oven and let it rest for 10 minutes before carving and serving.

Nutrition Facts

Calories:450

Fat:25g

Fiber:5g

Recipe Info

Category:Main Course

Cuisine:British

Ingredients & Equipment

Let's talk about what you'll need for this Lemon Herb Roasted Chicken. Honestly, it’s mostly stuff you probably already have. We will make heart healthy recipes that everyone can enjoy.

Main Ingredients

Right, here's the shopping list for our low sodium dinner ideas . Measurements are key, mind you.

• Chicken: 1 whole chicken (about 3-4 lbs / 1.3-1.8 kg ). Quality matters! Look for plump chicken with good skin.
• Lemons: 2 . Zest and juice them.
• Olive Oil: 2 tablespoons ( 30 ml ) for the chicken, another 2 tablespoons ( 30 ml ) for the veggies.
• Garlic: 2 cloves , minced.
• Fresh Rosemary: 2 tablespoons , chopped (or 2 teaspoons dried).
• Fresh Thyme: 2 tablespoons , chopped (or 2 teaspoons dried).
• Black Pepper: 1 teaspoon , freshly ground.
• Carrots: 1 lb ( 450g ), peeled and chopped.
• Parsnips: 1 lb ( 450g ), peeled and chopped.
• Potatoes: 1 lb ( 450g ) (Yukon Gold or similar), chopped. Potatoes make this a great way to introduce chicken and veggie recipes .
• Red Onion: 1 , cut into wedges.
• Optional: Red pepper flakes, sea salt.
• This is a great set of health dinner recipes .

Seasoning Notes

Okay, listen up. The lemon and herbs are the stars. It’s a low sodium roast chicken recipe! No salt needed, the pepper does the trick.

If you are on sodium controlled diet recipes , I reccomend to cut the salt at all. For a bit of heat, a pinch of red pepper flakes.

Rosemary and thyme just work, innit? They complement each other. You will love these chicken dishes recipes .

Equipment Needed

You don’t need fancy gear for this. This is one of my easy low sodium dinner recipes .

• Roasting pan. One with a rack is great. If you dont have it, you can cook on the tray.
• Large bowl.
• Cutting board and a good knife.
• Citrus zester and juicer.
• Meat thermometer. I always use one. It means I get succulent low carb chicken .

My nan never used a thermometer, bless her. She just knew . But I’m not her, and I like to be sure the chicken is cooked.

Using a thermometer guarantees a juicy, properly cooked bird. Aim for 165° F (74° C ) in the thickest part of the thigh.

You'll have one of the healthy low sodium meals you can create.

Lemon Herb Roasted Chicken: A Low Sodium Dinner Idea

Fancy a roast chicken that won't send your blood pressure soaring? You know, sometimes a Sunday roast is just what the doctor ordered.

But all that salt? Crikey! This recipe is blooming brilliant. It's packed with flavour, naturally. Best of all, it's super easy to make it a healthy low sodium meals.

Prep Steps: Mise en Place, Sorted!

First things first. Let's get organised. Chop your carrots (1 lb) , parsnips (1 lb), potatoes (1 lb) and red onion into wedges.

Mince 2 cloves of garlic. Zest and juice 2 lemons. Pat your whole chicken (3-4 lbs) dry.

Right then, time-saving tip : Do all your chopping the day before! It's a game changer. Safety reminder : Always use a sharp knife. Blunt knives are more dangerous!

Step-by-Step Process: Roasting Like a Pro

1. Whisk lemon zest, lemon juice, olive oil (2 tablespoons), garlic, rosemary (2 tablespoons), thyme (2 tablespoons) and pepper (1 teaspoon) together.
2. Smother the chicken in the marinade. Get it under the skin if you can! Refrigerate for at least 30 minutes .
3. Toss those chopped veggies with olive oil (2 tablespoons) and pepper (1 teaspoon).
4. Arrange the chicken and veggies in your roasting pan.
5. Roast at 400° F ( 200° C) for 60 minutes . Make sure the chicken hits 165° F ( 74° C) . Baste it every 20 minutes or so.
6. Rest the chicken for 10 minutes before carving.

Visual cue? The juices should run clear when you poke it with a fork. Ta-dah!

Pro Tips: Secrets from a Seasoned Cook

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Expert technique : Patting the chicken dry is key for crispy skin! It is also important to not overcrowd the pan with the vegetables, use a larger pan if necesary

Common mistake : Overcooking the chicken! Use a meat thermometer to avoid a dry bird. Trust me, been there, done that.

Make-ahead option : Marinate the chicken overnight for maximum flavour. Honestly, it makes a massive difference.

Right, then, tuck in!

Recipe Notes: Making This Chicken Your Own

Right, let's talk about making this Lemon Herb Roasted Chicken sing your tune. Cooking's not just about following rules, it's about having a bit of fun! So, here are a few thoughts to get you started.

Serving Suggestions: The Grand Reveal

Fancy some ideas? Plating it up is key, innit? Arrange the roasted chicken on a big platter. Surround it with those gorgeous, caramelised root vegetables.

A sprig of rosemary adds a touch of class.

For sides, think fresh and light. Steamed green beans are a winner, or even a simple salad. And to drink? A crisp glass of white wine is lovely.

Or, you know, a sparkling water with a slice of lemon.

Storage Tips: Keepin' it Fresh

Got leftovers? Ace! Once the chicken has cooled, get it in an airtight container. It'll happily sit in the fridge for up to three days.

The roasted veggies are good for about the same amount of time.

Freezing? Yep, you can freeze cooked chicken. Just wrap it well to prevent freezer burn. Reheat it in the oven for that Sunday roast feel again.

Variations: Time to Mix it Up

Fancy a change? It's so easy to adapt this! For a low carb chicken dinner, swap out the potatoes for cauliflower or broccoli. Honestly, it works a treat.

For a heart healthy recipes , consider using skinless chicken thighs, remove the chicken skin and cut back on the olive oil a smidge. This keeps the fat down without losing flavour.

If you are on sodium controlled diet recipes you can leave salt and add some lemon peel.

Seasonal swaps? Use butternut squash in the autumn. In the summer, try roasting courgettes alongside the chicken.

Nutrition Basics: Goodness in Every Bite

This Lemon Herb Roasted Chicken is packed with protein. The root vegetables give you fibre and vitamins.

Did you know, a diet low in sodium can help reduce the risk of high blood pressure? This recipe is a delicious way to enjoy a low sodium dinner ideas .

It’s about 100mg of sodium, and we're cutting down on the salt without sacrificing flavour. It’s all about using those lovely herbs and lemon!

Honestly, this dish is a proper winner! It's easy, flavourful, and good for you. Don't be afraid to play around with the recipe and make it your own. You've got this!