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Butterflied chicken with lemon and oregano

Dinner Lunch

Impress your family and friends by butterflying a whole chicken

60 mins
6 ingredients
$1.64 / person
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Butterflied chicken with lemon and oregano

Gear

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Ingredients

Serves = 6

  • 1 whole chicken, butterflied
  • 1 lemon
  • 1 head of garlic (around 8 cloves), crushed
  • 2 Tbsp, fresh Oregano, leaves roughly chopped
  • 1 Tbsp reduced salt chicken/vegetable stock powder
  • Extra virgin olive oil

It’s this easy

  • Preheat an oven or BBQ to a medium, hot heat (approx. 200C)

  • Grate the rind from lemon, and juice

  • In a small bowl, mix together lemon rind and juice, crushed garlic cloves, oregano and stock

  • Between the skin of the chicken and the flesh, evenly spread the lemon/garlic mixture over the chicken.

  • Rub outer skin of the chicken with olive oil

  • Roast in the preheated oven for approx. 50 mins, until chicken is cooked through

  • With a sharp knife, cut into 6 pieces

Tweaks

  • You can use dried oregano if you can't find fresh. Parsley, rosemary or thyme would work well too
  • Some chicken stocks may include gluten, choose a gluten free stock to make this recipe gluten free

Notes

Nutrition information (per serve)*:

  • Energy (1190kJ)

  • Protein (48.5g)

  • Total fat (8.5g)

  • Saturated fat (2.6g)

  • Carbohydrate (1.6g); Starch (1.1g), Sugars (0.4g), Added sugars (0.0g), Free sugars (0.0g)

  • Dietary fibre (2.5g)

  • Sodium (114mg)

  • Calcium (85mg)

  • Iron (2.6mg)

*Nutrition analysis based on chicken skin not eaten.

Allergies

Contains: Gluten, FODMAPs.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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