French · Authentic-ish French
Poulet Roti
675 kcal a serving, against 944 for the traditional version. That is 269 kcal off, or 28%, with 50g of protein. Serves 4. 1 hour 15 minutes.
What the traditional version is
A whole roasting bird is generously salted inside and out, then stuffed with 1 lemon and a whole head of garlic. The chef pushes at least 150g of softened butter under the skin of the breast and thighs, then rubs more butter over the outside. It goes into the oven for a slow roast, basted every 20 minutes in a swimming pool of its own rendered fat and melted dairy.
What changed, and what each change costs
150g of butter down to absolutely nothing
Chicken skin contains a huge amount of natural fat. If you blast the meat in a very hot oven, that fat renders out and bastes the chicken perfectly well on its own. Shoving a massive block of butter under the skin is totally unnecessary for moisture if your oven is hot enough.
What it costs you. You lose that sweet dairy flavour in the pan juices. The resulting meat is slightly less rich, and the sauce you can make from the tray is definitely thinner.
Swapping a whole bird for chicken thighs
Roasting a whole bird evenly is a massive headache. By the time the dark meat is cooked, the breast is usually chalky. I just use skin-on thighs. They cook evenly and lay flat on the tray.
What it costs you. You don't get the grand table theatre of carving a whole bird. It looks much more like a standard dinner.
Leaving most of the crisp skin on the plate
The skin does a vital job protecting the meat from drying out in the fierce oven heat. But eating all of it defeats the entire point of lightening the dish. Eat a tiny crisp piece for the chef's privilege, then push the rest aside.
What it costs you. Utter heartbreak. It's the best bit of the bird, and scraping it to the side of the plate requires serious willpower.
What goes in it
The ingredients, without the quantities. The weights are what the figures below are computed from, and they are in the book.
- Chicken thigh with skin
- Garlic
- Fresh thyme
- Lemon juice
- Salt
- Black pepper
How it starts
- Take the chicken thighs out of the fridge 1 hour before you plan to cook them.
- Preheat your oven to 220C.
- Crush the garlic cloves and strip the thyme leaves.
The rest of the method, and every weight, is in Authentic-ish French.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 944 | 675 |
| Protein | 50.3g | 50g |
| Fat | 80.3g | 49.9g |
| Saturated fat | 32.5g | 13.6g |
| Carbohydrate | 3.6g | 3.6g |
| Protein per 100 kcal | 5.3g | 7.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish French prints the exact database row used for each ingredient, so any number here can be checked. How every number is computed sets out the method.
The method is in the book
What you've got is a deeply savoury and straightforward roast. A heavy, butter-soaked feast is a different dish and you know where to find it. The high heat gives you beautifully tender meat, and leaving the butter out means you actually taste the roasted chicken rather than just the dairy. Serve it with a massive pile of green beans to soak up the small amount of pan juices left in the tray.
The quantities and the method for this dish are in Authentic-ish French, along with 54 more. Buy the paperback
More from Authentic-ish French
- Boeuf Bourguignon, 454 kcal a serving, 20% off
- Coq au Vin, 464 kcal a serving, 41% off
- Blanquette de Veau, 672 kcal a serving, 25% off
- Cassoulet, 591 kcal a serving, 42% off
- Daube Provencale, 476 kcal a serving, 24% off
- Pot au Feu, 508 kcal a serving, 15% off
Every French dish and its calories · Every dish in the series