Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 391 | |
|---|---|---|
| Total Fat | 13.5 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 7.5 g | |
| Cholesterol | 103 mg | |
| Sodium | 200 mg | |
| Total Carbohydrate | 31 g | |
| Dietary Fiber | 4 g | |
| Sugars | 5 g | |
| Added Sugars | 0 g | |
| Protein | 36 g | |
Dietary Exchanges
1 1/2 starch, 2 vegetable, 4 lean meat
Ingredients
Servings 4
Serving Size 4 ounces chicken plus 1/2 potato and 1/2 cup vegetables
-
2 tablespoons garlic powder -
1 tablespoon herbs de Provence OR -
1 tablespoon Italian seasoning blend -
2 teaspoons pepper -
2 medium baking potatoes, peeled, or 1 1/2 pounds fingerling potatoes, about 12, cut into 1-inch pieces -
2 large carrots (cut into 1-inch pieces) -
1 large onion (cut into 8 wedges) -
6 medium garlic (left whole) -
1 2 1/2- to 3-pound chicken, all visible fat, neck, and giblets discarded, leaving the skin on, patted dry with paper towels -
2 tablespoons light tub margarine -
2 tablespoons olive oil (extra virgin preferred)
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 375°F. Line a large sheet pan or baking sheet with aluminum foil. -
In a small bowl, stir together the garlic powder, herbs de Provence, and pepper. Set aside. -
Arrange the potatoes, carrots, onion, and garlic in a single layer on the baking sheet. Nestle the chicken among the vegetables. -
Using a paring knife, cut six 1-inch slits into the chicken skin. Put one teaspoon margarine into each slit. -
Sprinkle the seasoning mixture over the chicken and vegetables. Drizzle the oil over all. -
Bake, uncovered, for 1 hour and 15 minutes to 1 hour and 30 minutes, or until the chicken is no longer pink in the center, the potatoes are fork-tender, and the vegetables are tender-crisp. -
Remove the pan from the oven. Transfer the vegetables to a serving bowl. Cover to keep warm. -
Transfer the chicken to a cutting board. Let the stand, covered, for 10 minutes before carving. Discard the skin before serving.
Cooking Tip: Use a meat thermometer if you have one. Place the probe in the thickest part of the thigh or breast, making sure to avoid any bone. The internal temperature should be 165˚F.
Cooking Tip: Herbes de Provence is a fragrant blend of dried herbs, traditionally from the Provence region of France. To make your own herbs de Provence, in a small bowl, stir together 1 teaspoon dried rosemary, 1 teaspoon dried savory, 1/4 teaspoon dried oregano, 1/4 teaspoon dried marjoram, 1/4 teaspoon dried thyme, and 1/4 teaspoon dried basil. This yields the 1 tablespoon needed for this recipe. Or, substitute your favorite seasonings!
Cooking Tip: Substitute new potatoes, sweet potatoes, or fresh beets for the baking potatoes.
Tip: Buying a whole chicken can help save money, costing less than precut chicken parts.
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Slow Cooker Kale and Red Quinoa Soup
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Slow Cooker Coconut Curry Halibut with Green Beans and Roasted Red Bell Peppers
