Fast 800 recipes: Roast chicken thighs with lemon

This juicy, herb-infused chicken is perfect served with a large green or coloured leaf salad, dressed with our simple salad dressing, or a generous serving of freshly cooked vegetables. It works brilliantly on the barbecue, too.

Fast 800 roast chicken
Smith & Gilmour

SERVES 2

4 bone-in chicken thighs (each around 150g)
1-2 lemons, juice of 1 (around 2 tbsp), the other quartered (optional)
1 tbsp olive oil
2-3 sprigs fresh rosemary or 2 tbsp fresh thyme leaves, roughly chopped (or use 1 tsp dried herbs)
1 bulb garlic, halved (optional)

1. If cooking the chicken straight away, preheat the oven to 200C/180C fan/gas 6.

2. Put the chicken in a bowl with the lemon juice and oil. Add the rosemary or thyme and season with sea salt and lots of ground black pepper. Toss well together. If you have time, cover and leave to marinate in the fridge for at least 1 hour and up to 4 hours.

3. Place the chicken, skin-side up, in a roasting tin with the herbs and quartered lemon, if using, and bake for 15 minutes. Remove the tin from the oven, add the garlic, if using, and cook for a further 20-25 minutes, or until the chicken is lightly browned, tender and cooked all the way through.

COOK’S TIP If you remove the skin before eating, you will save 25 cals per serving. Add extra herbs for garnish about 10 minutes before the end of the cooking time, if you like.

ON 5:2 NON-FAST DAYS Serve with roasted butternut squash and/or 3 tablespoons of cooked quinoa or brown or wild rice.

NUTRITION PER SERVE CALS 385, PROTEIN 58g, FAT 17g, FIBRE 0g, CARBS 0g

SAVE 20% ON THE BRILLIANT FAST 800 RECIPE BOOK

fast 800 recipesThe Fast 800 Recipe Book by Dr Clare Bailey and Justine Pattison with foreword by Dr Michael Mosley will be published by Short Books on Thursday 13 June, price £14.99. To order a copy for £11.99 until 23 June, call 0844 571 0640; p&p is free on orders over £15. Visit thefast800.com for more information about the programme and advice on how to lose weight, stay healthy and live longer.