A simple herbed roast chicken makes a nice centerpiece for a family meal. Remove the skin after cooking to keep it low fat. INGREDIENTS: 1 whole chicken (about 4 pounds) 1 tbsp olive oil 1 small onion, quartered 1 stalk celery but into quarters 1 tbsp freshly chopped thyme 1 tbsp freshly chopped sage 1 tbsp freshly chopped rosemary Freshly ground black pepper 1/4 cup fat-free, low-sodium chicken broth PREPARATION: Preheat oven to 400 degrees. Remove giblets from chicken; rinse chicken and pat dry. Place onion and celery quarters inside the cavity. Place chicken breast side up on a rack in a shallow roasting pan. Rub oil over bird. Sprinkle herbs all over and add freshly ground pepper. Roast uncovered for about an hour and twenty minutes, basting frequently with juices and fat-free chicken broth, until an internal thermometer inserted into the thickest part of the thigh reads between 165 degrees and 180 degrees. Remove chicken from oven and allow to rest for 10 minutes. Serves 4 Per 3-ounce serving of skinless breast: Calories 133, Calories from Fat 27, Total Fat 3g (sat 0.8g), Cholesterol 72mg, Sodium 63mg, Carbohydrate 0g, Fiber 0g, Protein 26.4g Per 3-ounce serving of skinless dark meat Calories 167, Calories from Fat 74, Total Fat 8.3g (sat 2.2g), Cholesterol 79mg, Sodium 79mg, Carbohydrate 0g, Fiber 0g, Protein 23.3g
Posted on: Mon, 23 Sep 2013 12:22:24 +0000
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