Pan-Roasted Chicken and Gravy - 1g Carbs, 0g Added Sugars, 0g Fiber
From: Eating Well - September/October 2007
A cast-iron skillet is the perfect vessel for a simple roast chicken. Almost every side dish, be it vegetables, legumes, pasta or rice, goes well with it.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight
Active Time: 25 minutes
Total Time: 1 1/4 hours
Servings: 6
1 large clove garlic, minced
1/2 tsp kosher salt
1/4 tsp ground white pepper
1 1/2 tsp fresh thyme leaves
1 3 1/2-lb chicken, giblets removed
1 tsp peanut or canola oil
2 tsp butter, softened, divided
2 all-purpose flour
1 1/2 cups reduced-sodium chicken broth
1 Tbsp minced fresh flat-leaf parsley, for garnish
1. Preheat oven to 400 degrees F.
2. Mash garlic and salt into a paste in a small bowl, using the back
of a spoon. Stir in pepper and thyme.
3. With a sharp knife, remove any excess fat from chicken. Dry the
inside with a paper towel. With your fingers, loosen the skin over
the breasts and thighs to make pockets, being careful not to tear
the skin. Rub the garlic mixture over the breast and thigh meat.
4. Heat oil and 1 teaspoon butter in a 12-inch cast-iron skillet
over medium heat. Add the chicken and cook, turning often, until
nicely browned on all sides, about 10 minutes.
5. Transfer the pan to the oven and roast the chicken until the
internal temperature in the thickest part of the thigh reaches
165 degrees F, 50 minutes to 1 hour. Transfer the chicken to a
clean cutting board; tent with foil.
6. Meanwhile, mash the remaining 1 teaspoon butter and flour in a
small bowl until a paste forms. Place the pan (use caution, the
handle will be hot) over medium-high heat. Add broth and bring to
a simmer, stirring to scrape up any browned bits. Gradually whisk
in the butter-flour paste a few bits at a time, until the gravy
thickens, about 8 minutes. Remove from the heat and let stand for
5 minutes, allowing any fat to rise to the top. Skim off the fat
with a spoon. Carve the chicken and serve with the gravy. Garnish
with parsley, if desired.
Servings: 6
Nutrition per Serving:
223 Calories, 10g Fat, 3g Sat, 3g Mono, 95mg Cholesterol, 31g Protein,
1g Carbs, 0g Added Sugars, 0g Fiber, 216mg Sodium, 253mg Potassium
Exchanges: 4 lean meats
User Comments:
It's worth buying a cast-iron skillet if only for this recipe alone.
I use a cut-up fryer instead of a whole chicken, lowered the cooking
time to 45 minutes, and it's perfect every time. Awesome recipe.
— Anonymous
04/02/2010 - The BEST chicken ever! Moist, Delicious and easy and
to make. This one is a keeper for sure. — Anonymous
03/14/2010 - Excellent! This was the best chicken we have ever had.
I will definitely be making this again and have passed the recipe on
to my family. — Anonymous
01/07/2010 - This was very tasty. I couldn't get the gravy to thicken
properly though. I definitely used 2 tsp. of flour. I suppose I should
have added more as I realized it wasn't thickening up. I made this with
mashed potatoes and a salad. It was a great meal - even though we didn't
get the experience of the gravy that everyone is raving about... must
have done something wrong. - LZ, Los Angeles, CA — Anonymous
09/28/2009 - This is definitely a made again recipe. Next time I will
try the same technique on leg quarters. my, Alhambra, CA — Anonymous
09/28/2009 - I also added season salt to the outside of the bird.... This
was really good. My chicken fell off the bone (I did lower the temperature
to 350 and cooked it for 1 1/2 hour) But my husband enjoyed it. Tina,
Laurel, MD — Anonymous
09/28/2009 - The gravy was excellent!! The best we have ever eaten. The
chicken is so moist and tender, very pretty brown color. The recipe is
sort of intimidating at first until you actually start the process. This
is an easy recipe to follow with excellent results. Recipe will be
placed in the recipe box of family favorites! Excellent!! Kathy of
Dublin, GA, Dublin, GA - Anonymous
09/28/2009 - Yummy! You can really taste the garlic and so easy to make!
Will definitely make again! - Joanna, San Diego, CA — Anonymous
09/28/2009 - Yum! This is awesome with a free range chicken. I throw some potatoes, carrots and onions in the pan with the chicken and forget about
the gravy. Leftovers are great and the carcass makes a delicious stock. - Jeanie, Londonderry, VT — Anonymous
09/28/2009 - This was really tasty and came out well. I had a little bit
of trouble with the skin and tore it a bit. I'll definitely make it again
as an easy thing on a cold night. Will just make sure to let the skin brown more before turning next time. - Amy, San Francisco, CA — Anonymous
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