Preheat oven to 375 degrees.
Sprinkle the ingredients, except lemon juice.
Spray baking dish and lay chicken down in the dish. Squeeze lemon juice over chicken.
Take the cooked chicken from the cooking dish place on your cutting board cut off the legs and wings and serve as required then 2/3 slices of breast meat for each person.
One medium size potato per person peeled and cut into 3 portions for each serving.
Place your potatoes in a oven/baking dish,put in the oven for 45mins.
Cover the base of the dish with enough good quality veg cooking oil plus a little more, you will need to turn the potatoes 2/3 times during cooking so that they are all golden brown.
2/3 different Vegetables are best for this meal.
Spinach, Green Beans, broccoli, squash, carrots, the vegetables there is plenty of choice.
The vegetables should not be over cooked to get the best from all vegetables ideally they should be served just crunchy ( but not raw).
To cook you can boil them but steam cooking them is better ( so is pressure cooking them) put 3/4of a small cup of water into your steamer place your chosen vegetables into the separate sections of the steamer place the top on and bring to the boil for 3/4 minutes.
Take out the vegetables and serve, but save the water in the steamer for the gravy it contains the entire nutrients from the cooking process.
Take the steamer liquid put some into the dish (the amount depends on what you require to much liquid reduces the strength of the flavour that had contained the residue from the roasted chicken.
Stir the contents with wooden spatula and bring the liquid to the boil stirring gently you can add a little flour to help it thicken when the contents thicken a little and it’s all ready to serve.
Some call this Juice, some call it Sauce, we call all this goodness left after the roasting just Mum's Gravy because it is the way all Mums used to make gravy after roasting meats.
We get some fresh rolls,onion bread, wholemeal nutty bread and seeded bread pop them into the oven to heat them through, and sometimes a glass of dry white wine to enjoy with this great Roast Chicken Dinner.
We use this basic recipe for a roast chicken dinner which suits all the family and for myself, as a former diabetic, it is part of my program of recipes that control my sugar level within the normal.
With regard to the roast potatoes and the question of their carbohydrate content, we all need carbs to exist and eating them in moderation.
Further, it is always prudent to consider removing the fat-saturated skin before eating your chicken meal.
Note you can spoil yourself occasionally but remember to take this into account in your diet plan.