Sunday, 17 March 2013

Sunday Lunch NO Roasties...Doing it the healthy way!!

We as responsible meat eaters opted for free range organic pricey chickens for our roast (I have a veggie boyf so feel the it's the right thing to do if you can!!)

Feeds: 8/10
Cooking Thyme: 1.40

2 x free Range organic chickens
1 x bundle of fresh thyme
Salt & pepper
Fresh garlic- whole bulb

For the Salad-
2 x large handfuls of purple sprouting broccoli (chopped long ways and in half)
2 x courgettes -finely diced
1 Kilo of mixed beetroot- we went for red and yellow- peel and quarter before roasting
1 x sml bag of Californian wild rice -soak in water for 30 mins then cook in hot water for 10mins-drain
1x medium size bag of pearl barley- add to a dry pain and stir occasionally on a medium heat until you hear it pop then add water, that covers it by 2inches
1x pack of feta.

Yogurt Coriander and Lemon Dip-
1/2 tub of yogurt
1x handful of coriander- crushed/muddled or finely chopped
1/2 Lemon Zest
Salt & Pepper

For the Chicken Gravy-
2 x Chicken stock cubes
1 pint of water
Juice from roasted chickens

Roasted Chicken:
Prepare the chickens by stuffing each with and a good few garlic cloves and a handful of fresh thyme.
Salt, pepper and add more fresh thyme to the tops of the chickens plus a good glug of oil and get them in a pre heated oven on 190/200 for 1.20 depending on their size. Don't forget it's good to let the chickens rest after cooking- they can rest for up to 30/40mins- cover with tea town or foil -don;t completely block the air as you'll loose your crispy skin)


Roasted Beetroot:
Peel the beetroot, cut into quarters, cover in a small amount of oil, salt and pepper and get in the oven ASAP along with the chickens.

Pearl Barley:
I used the whole packet, emptied it out into a hot pan and waited until i could hear the grains starting to pop- give it a stir if you've got quite a lot in one pan and wait for the next layer to pop. Then add 2 parts water to 1 part grain- I added water that covered the grain plus about an 1.5" once, the water had disappeared I then took it off the heat as instructed and put the lid on it and let it cook through for a further 10 mins. Then I added at least 1/3 of the gravy I'd made and gave it a good stir before mixing it all in with the other veg.

Californian Wild Rice:
Soak in water for 30 minutes then cook on a medium heat with water just covering the rice for 10 mins- drain the water and put to one side ready to mix into the salad.

For the Chicken Gravy-
2 x Chicken stock cubes
1 pint of water
Juice from roasted chickens

Take all the juice from the tray that the chickens were cooked in and add 2 chick stock cubes let it cook on the hob for 5 mins and add some more chopped fresh thyme.

Purple Sprouting Broccoli:
Cut in half then cut them longways in half again, stir fry or steam these for 3/4 mins so they're still crunch- Make sure you've cut enough of the ends off as they can be stringy. Put these to one size until ready to mix into the salad.

Mix together the roasted beetroot, courgette, wild rice, pearl barley, feta, purple sprouting broccoli and add the 1/3 of the gravy, not so it's soaking but just so it glazes the grains and adds a bit of flavour. Trust me on this one it works. Taste for seasoning. Add salt, black and white pepper.

Look how good it looks!!


  1. Looks like a great recipe. Personally I prefer blasting my chicken on a higher heat and then turning it down for the remaining cooking time. Olive oil should be allowed to soak into the skin for a good 10 mins.

  2. wish you gave lesson's , I just cannot Cook but I'm going to try this , looks mouth watering good ;o)