Lemon and herb chicken with roasted vegetables – a nutritious and simple winter warmer



Serves 4

Ingredients:

2 Leeks, chopped into bite size pieces

2 Red onions, roughly chopped into quarters

2 Large carrots, chopped into batons (skin left on)

1 Medium squash (about 1kg), chopped into bite size cubes (skin removed) – could substitute with sweet potato

3-4 Garlic cloves, roughly chopped

4 Large chicken legs

Juice of 1 small lemon

2 tsp paprika

4 tsp Italian seasoning

Olive oil

Salt and pepper to season

  1. Pre-heat the oven to 190 degrees fan.

  2. Prepare the leeks, red onion, carrots, squash and garlic.

  3. Add the prepared veg to a large roasting tin and drizzle with 1½ tbsp olive oil.

  4. Add 2 tsp paprika to the veg and season well with salt and pepper, then put to one side.

  5. In a bowl, combine 1 tsp olive oil, 4 tsp Italian seasoning, the lemon juice and a sprinkle of salt and pepper.

  6. Generously coat the chicken legs with the herb lemon mix.

  7. Brown the chicken legs in a large frying pan on a medium heat, for 3-4 minutes each side.

  8. Sit the browned chicken legs skin side up on top of the prepared veg roasting tin.

  9. Cook everything in the oven together for 35-40 minutes or until the chicken is crispy on top and fully cooked through, and the veg is soft.

  10. Serve the chicken leg on top of a pile of the veg, with a drizzle of juice from the roasting tin.


Self-Care: our 5 top tips

  1. DROP THE FOOD GUILT: Don’t beat yourself up if you feel you’ve gained weight. Have compassion for yourself; instead of feeling guilty, remind yourself that being happy and healthy is all that matters.

  2. JOYFUL MOVEMENT: Instead of signing up to the newest health kick / gym membership, have a pause and ask yourself if there’s a fun new hobby you could take up instead. Would you fancy taking a dance class or learning martial arts for example? By choosing exercise for the purpose of enjoyment, you’re more likely to do it regularly and it won’t feel like a chore. All movement counts!

  3. GENTLE NUTRITION: When deciding what to eat, focus on what you can add in rather than take away. Nurture your body following party season by including a nice variety of fruits and vegetables in your meals. There is no need to exclude any types of food from your diet.

  4. RESIST THE FAD DIETS: It can be hard to ignore the tempting promises of ‘new diets,’ however it’s important to remember that dieting with any form of restriction isn’t healthy for your body or your mind.

  5. HYDRATION: It’s important to keep your body hydrated following the party season. Keep a refillable water bottle at your desk that you can sip from, to make sure you’re drinking enough water throughout the day.


I’m Hattie, an Associate Registered Nutritionist, specialising in disordered eating and healing relationships with food. I am Health At Every Size aligned and have a non-diet, intuitive eating approach to nutrition. Are you feeling ready to explore your relationship with food, ditch dieting rules and feel more comfortable in your body? I’d love for you to come and work with me! Contact us for more information.

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