Low-Sodium Herb Roasted Chicken Recipe

Low-Sodium Herb Roasted Chicken Recipe

If you're looking for a flavorful entrée that won't do a number on your blood sugar or blood pressure, look no further than this succulent recipe. This carb-free, low-sodium dish is seasoned with nine different herbs and spices, so you'll never miss the salt!

Learn more about using herbs and spices in "Cooking With Herbs and Spices."
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Preparation time:
20 minutes
Cooking time:
90 minutes to 2 hours, 15 minutes.


6 to 8 servings

Serving size:
3 ounces (skin on)

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.

Nutrition Information:

Calories: 170 / 210 (white meat/dark meat) calories, 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.

One Review


  1. Delicious and very flavorful. Beautiful presentation. I stuffed my chicken with wild rice, quinoa, green peppers, onions, mushrooms and garlic.


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