October’s Recipe

Roasted Chicken

Serves: 4

Serving size: 4 oz (115 g)

One 4 pound (2 kg) whole chicken, insides removed and rinsed.

1 tsp (5 mL) salt

1 tsp (5 mL) black pepper

2 tsp (10 mL) garlic powder                                                                                                                                               

2 tsp (10 mL) minced  fresh rosemary leaves

2 tsp (10 mL) minced fresh thyme

2 bay leaves

1 small onion, roughly chopped

1 ½ carrots, roughly chopped into 1″ pieces

1 ½ stalks celery, roughly chopped into 1″ pieces

1 lemon

Directions:

1. Preheat the oven to 450°F (230°C).
2. Season chicken with salt, garlic ,and pepper inside and out.
3. Put rosemary, thyme and bay leaves inside the chicken.
4. Place the onions, carrots and celery on the bottom of a roasting pan and place the chicken on top of your roasting rack..
5. Squeeze juice from the lemons all over the chicken and place the squeezed lemons inside the chicken cavity.
6. Roast in the oven for 10 minutes.
7. Next turn the oven down to 350°F (180°C) and roast for 1 hour 20 minutes, chicken will be golden brown and crisp and the juices run clear when the thigh is pierced.
8. Transfer the chicken to a serving platter and let rest for about 5 minutes before serving.

Dietitian Note: Nutrition information does not include vegetables.

Per serving: 240 calories, 27g protein, 14g fat (4g saturated), 90mg cholesterol, 1g carbohydrate, 0g fiber, 0g sugar, 280mg sodium

% Daily Value: Vitamin A 4%, Vitamin C 0%, Calcium 2%, Iron 8%