Simple Roast Chicken - 1g Carbs, 0g Fiber
From: Eating Well Magazine December 2005/January 2006
There's no reason to get overly fussy with complicated techniques
for a flavorful, rich and simple roast chicken, the ultimate comfort
food.
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy |
Diabetes Appropriate | Healthy Weight
Servings: 8
ACTIVE TIME: 15 minutes
TOTAL TIME: 2 hours 20 minutes
EASE OF PREPARATION: Easy
1 small onion, peeled and quartered
3 cloves garlic, peeled and quartered
3 sprigs fresh tarragon
3 sprigs fresh thyme
1 5-lb chicken, giblets removed
2 Tbsp extra-virgin olive oil
1 tsp kosher salt
1/2 tsp freshly ground pepper
1. Preheat oven to 375 degrees F.
2. Place onion, garlic, tarragon and thyme into the cavity of the
chicken. Tie the legs together with kitchen string, mostly closing
the cavity opening. Pull the wings so the tips overlap on top of
the breast; tie in place, wrapping string around the wings and body.
Rub the chicken with oil, salt and pepper. Set in a roasting pan,
breast-side down.
3. Roast the chicken for 25 minutes. Turn breast-side up and continue
roasting, basting occasionally with pan juices, until a thermometer
inserted into the thickest part of the thigh, without touching bone,
registers 175 degrees F, 1 1/4 to 1 1/2 hours. Transfer to a cutting
board; let rest for 10 minutes. Remove the string before carving.
Servings: 8
Nutrition per 3oz Serving (without skin):
180 Calories, 9g Fat, 2g Sat, 5g Mono, 64mg Cholesterol, 21g Protein,
1g Carbs, 0g Fiber, 300mg Sodium
Nutrition bonus: Selenium (30% daily value).
TIP: Roasting Tips
1. Very cold meat won't roast evenly. Place it on the counter while
preheating the oven.
2. Durable cotton kitchen string is sold at kitchenware stores, most
gourmet markets and large supermarkets. Do not use sewing thread or
yarn, which may contain inedible dyes or unsavory chemicals.
3. A heavy-duty, high-sided roasting pan is essential for conducting
heat evenly. Never substitute a cookie sheet. A broiler pan will work
in a pinch, but the roast will inevitably be somewhat chewier.
4. Give it a rest. A roast's internal temperature will rise about
10 degrees while resting. The natural juices will also reincorporate
into the meat's fibers and the skin or crust will dry out slightly
for a more toothsome yet more succulent dinner.
MAKE AHEAD TIP: Equipment: Kitchen string
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