Diabetic Cooking

Main Dishes

Low-sodium herb-roasted chicken

Preparation time: 20 minutes. Cooking time: 90 minutes to 2 hours, 15 minutes.
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Ingredients

  • 1 six- to seven-pound oven roaster (Note: Kosher chickens and chickens labeled “basted” or “self basted” have sodium added.)
  • 2 tablespoons olive oil
  • Carrots (optional)
  • 2 teaspoons garlic powder
  • 1 teaspoon black pepper
  • 1 1/2 teaspoons ground thyme
  • 3/4 teaspoon ground sage
  • 3/4 teaspoon marjoram
  • 3/4 teaspoon ground rosemary
  • 1/4 teaspoon nutmeg
  • 1 1/2 teaspoons thyme leaves
  • 1 1/2 teaspoons rosemary leaves
  • 1 lemon

Directions

Remove neck and giblets from, then rinse and pat dry chicken. Rub olive oil on inside and outside of chicken, then place breast-side up in a shallow roasting pan, on a rack or a “bed” of carrots, if desired. Mix all dry ingredients together in a small bowl and rub on chicken (inside and out). Slice lemon and squeeze juice onto chicken (inside and out). Place lemon rinds inside chicken and around legs and wings. Roast uncovered at 350°F until a thermometer inserted into the breast meat registers 165°F. Depending on the size of the bird, this will take between 90 minutes and 2 hours, 15 minutes.

Yield: 6 to 8 servings. Serving size: 3 ounces (skin on).

Nutrition Facts Per Serving:
Calories: 170 / 210 (white meat/dark meat), Carbohydrates: 0 g / 0 g, Protein: 21 g / 17 g, Fat: 10 g / 16 g, Saturated Fat: 3 g / 5 g, Cholesterol: 85 mg / 110 mg, Sodium: 45 mg / 55 mg, Fiber: 0 g / 0 g

Exchanges per serving: 3 medium-fat meat / 3 medium-fat meat (white meat/dark meat). Carbohydrate choices: 0/0 (white meat/dark meat).


This recipe was developed by Julie Lichty Balay, a nutrition consultant and educator in New York City and Bergen County, New Jersey. Her Web site is www.jlbnutrition.com.