• 8 chicken pieces (thighs, breasts, legs - whatever you fancy)
• 5 carrots
• 3 parsnips
• 2 red onions, peeled
• 3-4 cloves garlic
• 2 tablespoons olive oil

And on the side

• 4 potatoes (for mashing), peeled
• 1 small swede, peeled
• 2 teaspoons margarine
• 100ml hot milk
• 4 handfuls of green beans

Everyone loves a roast. Here's a recipe for a low maintenance version with minimum washing up -
perfect for any day of the week.

Serves: 4
Preperation time: 20 minutes
Cooking time: 40 minutes
Cost per serving: £1.50

5 A DAY portions per serving: 3

1. Preheat the oven to 200 degrees C/ gas mark 6
2. Put the chicken pieces in a large roasting tin.
3. Peel and chop carrots, parsnips and red onions (it doesn't really matter how you do this - big chunks will make your dish seem more rustic) and add to the roasting tin.
4. Peel and crush the garlic and add to the tin or simply add the whole cloves.
5. Pour a bit of olive oil over the chicken and vegetables and put the whole lot in the oven.
6. Cook for around 40 minutes or until the juice runs clear when you put a skewer in the chicken pieces.

For the mash

1. Peel and chop the potatoes and swede and put together in a large pan of boiling water for 20 minutes or until they are soft.
2. Drain the water from the potatoes and swede.
3. In the same pan (for minimum washing up) mash the potato and swede together with a little hot milk, a small knob of butter and seasoning.

Juice it up

To make real gravy pour the juices from the roasting tin into a saucepan (try to skip off any excess fat) and stir in about a tablespoon of flour. Once the flour is mixed in, slowly add about 2 cups of the leftover water from your vegetables and a stock cube. Bring to the boil then reduce the heat and simmer, stirring, until it starts to thicken.