Roast Chicken Recipe for One
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Roast Chicken Recipe for One

🍽️ Recipe Introduction

This Roast Chicken Recipe for One transforms a simple chicken leg quarter into a gourmet, well-balanced dish infused with Mediterranean flair. Seasoned with fresh herbs, garlic, and lemon, then roasted alongside tender baby potatoes and carrots, it delivers maximum flavor with minimal effort. Designed for a single serving, this wholesome meal fits seamlessly into a health-conscious lifestyle while offering comfort, elegance, and nourishment in every bite.

💚 Why You’ll Love This Recipe

  1. Deep, Savory Flavor – Roasting with herbs, garlic, and lemon enhances natural richness.

  2. Minimal Cleanup – One-pan meal, perfectly portioned for just you.

  3. Highly Nutritious – Provides lean protein, healthy fats, and fiber-rich vegetables.

  4. Easily Adaptable – Works with different cuts, seasonings, or low-carb veggie swaps.

🔄 Recipe Variations

  1. Provencal Style – Add black olives, cherry tomatoes, and Herbes de Provence.

  2. Citrus Glaze – Roast with orange slices and a touch of Dijon for a bright finish.

  3. Low-Carb Swap – Replace potatoes with roasted cauliflower or turnips.

🧾 Detailed Recipe & Nutritional Information

🍗 Ingredients (For 1 Serving)

  • 1 chicken leg quarter (approx. 180–200g)

  • 1 tsp olive oil

  • 1 garlic clove, minced

  • ½ tsp fresh rosemary (or ¼ tsp dried)

  • ½ tsp fresh thyme (or ¼ tsp dried)

  • Zest and juice of ¼ lemon

  • 4–5 baby potatoes, halved (approx. 100g)

  • ½ medium carrot, sliced

  • Salt and pepper, to taste

  • Optional garnish: fresh parsley or lemon wedge

👩‍🍳 Step-by-Step Instructions

  1. Preheat Oven: Set oven to 200°C (390°F). Line a small baking tray with parchment.

  2. Season the Chicken: Rub the chicken with olive oil, garlic, lemon zest, herbs, salt, and pepper.

  3. Prepare Vegetables: Toss potatoes and carrots with a bit of olive oil, salt, and pepper.

  4. Roast: Place chicken and vegetables on the tray. Roast for 35–40 minutes or until internal temp reaches 75°C (165°F) and skin is golden.

  5. Serve: Plate with roasted vegetables and drizzle with lemon juice. Garnish with fresh parsley.

🥗 Health Benefits

  • Excellent Source of Protein – Supports muscle repair and satiety.

  • Rich in Antioxidants – Herbs, garlic, and lemon provide anti-inflammatory compounds.

  • Gut-Friendly Fiber – From carrots and potatoes, aiding digestion and fullness.

📊 Nutritional Information (Per Serving)

  • Calories: 420 kcal

  • Protein: 33g

  • Fat: 22g

  • Carbohydrates: 20g

  • Fiber: 3g