Lemony Herb-crusted Roasted Chicken

COOK TIME

Prep time: 1 hour

Cook time: Approximately 2 hours 30 min

Ready in: Approximately 3 hours 30 min

Yields: Serves four to six people

INGREDIENTS

• Five pound Chicken Roaster
• Two Lemons
• Three sprigs Fresh rosemary
• Four cloves Garlic, Peeled
• One cup Chardonnay white wine
• Four to six cups Low-sodium chicken broth, I use Pacific organic
• One teaspoon Dried rosemary
• One teaspoon Dried thyme
• 3/4 teaspoon Dried sage
• Two tablespoons Smartbeat butter replacement, I use the organic
• Twenty Frozen Brussel sprouts
• Twelve medium-sized carrots, cut into one inch pieces

INSTRUCTIONS

·  Preheat oven to 450. Place washed chicken in a large roaster with rack (medium turkey-sized roaster) Add three cups chicken broth to bottom of pan) **** I have a convection oven, so you may have to adjust temperature accordingly in your oven

·  Stuff empty cavity with one lemon, pitted and quartered, three sprigs fresh rosemary, and the garlic

·  Heat (on low heat) one cup chicken broth, wine, dried herbs, and butter (stirring until butter is melted)

·  Poke several deep holes in chicken with a long cooking fork including legs and wings. Slowly pour small amounts of broth mix over chicken, giving liquid time to seep into the holes. Squeeze remaining lemon juice through a strainer into a cup. Pour over chicken.

  

·  Place in pre-heated oven, basting every fifteen minutes. Do not tent with aluminum foil. 

·  After half an hour, add Brussel sprouts and carrots on the rack and in the broth.

·  IMPORTANT: Add more broth to pan (under chicken) as necessary so that liquid does not evaporate)

·  Check for doneness with a meat thermometer, paying special attention to legs and wings and skin is crispy.

NUTRITION FOR SIX OUNCES CHICKEN BREAST WITHOUT SKIN

Calories 220
Total fat 16g
Sat fat 4.5g
Cholesterol 80mg
Sodium 170 mg
Total Carbs 0
Dietary Fiber 0 g
Sugars 0 g
Protein 19 g
Calcium 0 mg

NUTRITION FOR SIX OUNCES CHICKEN THIGH WITHOUT SKIN

Calories from Fat 146 Calories 311
Total Fat 16.19g		25%
	Saturated Fat 4.507g	23%
	Polyunsaturated Fat 3.689g
	Monounsaturated Fat 6.173g
Cholesterol 141mg		47%
Sodium 615mg		26%
Potassium 354mg
Total Carbohydrate 0g		0%
	Dietary Fiber 0g	0%
	Sugars 0g
Protein 38.58g
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 11%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

NUTRITION OF DRUMSTICK WITH SKIN

Serving Size: 1 serving

Amount Per Serving

Calories 180.0

Total Fat 9.0 g

Saturated Fat 3.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 75.0 mg

Sodium 0.0 mg

Potassium 0.0 mg

Total Carbohydrate 0.0 g

Dietary Fiber 0.0 g

Sugars 0.0 g

Protein 23.0