WHOLE ROAST CHICKEN AND VEG

A CLASSIC roast chicken is a perfect example of a dish that may not have originated from Mediterranean cuisine but follows the same principles — eating a Mediterranean-style diet may reduce the risk of dementia. Serves 4 Prep 10 mins

Cook 80 mins PER SERVING 246 cals PROTEIN 36g CARBS 11.5g FAT 4.5g FIBRE 8g 1.6kg whole chicken 1 small lemon, quartered Salt and freshly ground black pepper ½ tsp dried thyme or 2 tsp fresh thyme leaves

For the green veg:

300g frozen peas 1 head broccoli, cut into small florets 2 slender leeks, trimmed and cut into 1.5cm slices 50g kale, spring green or cabbage leaves, trimmed and thickly shredded

PREHEAT the oven to 200c/180c fan/gas 6. Place the chicken in a roasting tin, with the lemon pieces inside it. Season well with salt and black pepper and sprinkle the thyme. Roast for 1 hour 15 minutes, or until cooked and the juices run clear. Remove from the oven and transfer to a warmed platter. Cover with foil and leave to rest for 10 minutes. Meanwhile, cook the vegetables. Third-fill a large saucepan with water and bring to the boil. Add the peas and return to the boil. Add the remaining vegetables and cook for 2 to 3 minutes, or until tender. Drain everything in a colander, reserving the cooking water, then tip the vegetables into a warmed serving dish. To make a simple gravy, spoon off and discard any fat floating on top of the chicken juices in the roasting tin, then place the tin on the hob over a medium heat. Add 3 tablespoons of the vegetable water and cook until bubbling, stirring to incorporate any sediment from the bottom of the pan. Pour the gravy carefully into a warmed jug. Carve the chicken and serve around 120g per person, without skin, alongside the vegetables and with the gravy spooned over the top.