Recipe: Baked chicken with lemon carrots

Baked Chicken with Lemony Carrots, Garlic and Potatoes
Serves 4
Per serving: 432 calories, 15.1g fat, 3.6g saturates, 11.1g sugars, 0.88g salt

Ingredients
1 kg chicken thighs, chicken breasts on the bone or drumsticks
500g carrots peeled and cut into batons
3 tbsp olive oil
A little soft butter
3 medium potatoes peeled and cut into slices
2 lemons
2-4 cloves of garlic peeled and finely sliced
2-3 sprigs of fresh rosemary and thyme or 1tsp mixed dried herbs
Sea salt and black pepper

Method

1. Preheat the oven to 200°C/400oF/Gas Mark 6. Smear an ovenproof dish liberally with the butter, layer the potatoes and garlic on the bottom of the dish and season well, then top with the carrots and slice one of the lemons in thin slices over the carrots. Add the herbs and drizzle with 2tbsp of olive oil and pour over 2tbsp of water.
2. Lay the chicken pieces skin-side down on top, squeeze the juice from the remaining lemon, season with salt and pepper, and drizzle over the remaining 1 tablespoon of olive oil. Bake for 20-25mins in the oven and then turn over the chicken, spoon a little of the pan juices over them.
3. Turn the oven down to 180DegC/370DegF/Gas Mark 4 and continue to cook for a further 25-30mins until the chicken is well browned and the potatoes cooked through.

Carrots are the most prolific vegetable source of beta-carotene, which is converted into vitamin A in the body. This is essential for the proper functioning of the immune system and keeps the skin and cells that line the airways, digestive tract and urinary tract healthy.

Carrots are actually one of those vegetables that are better for you cooked than raw. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, pureed carrots than from raw ones. Carrots are also naturally low in calories, fat, salt and saturates and high in fibre. An 80g serving of carrots, or about half a medium sized carrot, counts as one of your 5-A-DAY.

Try mashing carrots with potato, grating into pasta sauces and curries, or whizzing into soups. If you’re serving them on the side, why not ring the changes with our delicious suggestions below:

• Caraway seeds: After cooking, toss carrots in a frying pan with butter and a sprinkle of caraway seeds for around 3mins.
• Citrus: Citrus really brings out the sweet flavour of carrots. Simmer carrots until tender then drain and toss in a pan with some butter, sugar to taste and lemon or orange juice for delicious citrus glazed carrots.
• Honey: Try tossing carrots in honey and oil before cooking for a delicious and healthy glaze.
• Maple syrup: Stir 1tbsp of maple syrup and 1tbsp of wholegrain mustard into melted butter and pour over cooked carrots.
• Sesame seeds: Their nutty flavour complements the sweetness of carrots. Toss cooked carrots into a frying pan with sugar, sesame oil and sesame seeds for 4mins before serving.

Here is the first of some delicious carrot recipes I will post over the next few weeks or log onto www.britishcarrots.co.uk for more ideas.

Honey and Thyme Roasted Carrots

When you’ve got the oven on for a roast, why not pop the carrots in too? Roasted they have a wonderfully sweet, dense flavour and smooth velvety texture. Kids will particularly love them!
Preparation time: 5 minutes
Cooking time: 20-25 minutes
Serves: 4
Per serving: 76 calories, 3.1g fat, 0.4 saturates, 11.3g sugars, 0.07g salt
Price per portion: 16p

Ingredients
450g/1lb carrots, washed and trimmed
1 tbsp olive oil
1 tbsp runny honey
2 tbsp lemon juice
salt and freshly ground black pepper
a few fresh thyme leaves or pinch of dried

Method
1. Preheat the oven to 200C/180C/400F/Gas 6. Cut the carrots into thick batons – try and make them similar sizes and then they will cook evenly. Place in a roasting tin, add the oil, honey and lemon juice and seasoning and toss well to mix.
2.  Roast the carrots for 20-25mins, stirring halfway through this time, until the carrots are golden and tender. Scatter over the herbs and serve warm.