Lemony Herb-crusted Roasted Chicken with Brussels Sprouts & Carrots

COOK TIME

Prep time: 1 hour

Cook time: Approximately 2 hours 30 min

Ready in: Approximately 3 hours 30 min

Yields: Serves four to six people

INGREDIENTS

·       Five pound Chicken Roaster

·       Two Lemons

·       Three sprigs Fresh rosemary

·       Four cloves Garlic, Peeled

·       One cup Chardonnay white wine

·       Four to six cups Low-sodium chicken broth, I use Pacific organic

·       One teaspoon Dried rosemary

·       One teaspoon Dried thyme

·       3/4 teaspoon Dried sage

·       Two tablespoons Smartbeat butter replacement, I use the organic

·       Twenty Frozen Brussel sprouts

·       Twelve medium-sized carrots, cut into one inch pieces

INSTRUCTIONS

·  Preheat oven to 450. Place washed chicken in a large roaster with rack (medium turkey-sized roaster) Add three cups chicken broth to bottom of pan) **** I have a convection oven, so you may have to adjust temperature accordingly in your oven

·  Stuff empty cavity with one lemon, pitted and quartered, three sprigs fresh rosemary, and the garlic

·  Heat (on low heat) one cup chicken broth, wine, dried herbs, and butter (stirring until butter is melted)

·  Poke several deep holes in chicken with a long cooking fork including legs and wings. Slowly pour small amounts of broth mix over chicken, giving liquid time to seep into the holes. Squeeze remaining lemon juice through a strainer into a cup. Pour over chicken.

  

·  Place in pre-heated oven, basting every fifteen minutes. Do not tent with aluminum foil. 

·  After half an hour, add Brussel sprouts and carrots on the rack and in the broth.

·  IMPORTANT: Add more broth to pan (under chicken) as necessary so that liquid does not evaporate)

·  Check for doneness with a meat thermometer, paying special attention to legs and wings and skin is crispy.

NUTRITION FOR SIX OUNCES CHICKEN BREAST WITHOUT SKIN

Calories                 220
Total fat                16 g
Sat fat                  4.5 g
Cholesterol            80 mg
Sodium                  170 mg
Total Carbs              0 g
Dietary Fiber            0 g
Sugars                      0 g
Protein                   19 g
Calcium                    0 mg

NUTRITION FOR SIX OUNCES CHICKEN THIGH WITHOUT SKIN

Calories from Fat 146 Calories 311
Total Fat 16.19g		25%
	Saturated Fat 4.507g	23%
	Polyunsaturated Fat 3.689g
	Monounsaturated Fat 6.173g
Cholesterol 141mg		47%
Sodium 615mg		26%
Potassium 354mg
Total Carbohydrate 0g		0%
	Dietary Fiber 0g	0%
	Sugars 0g
Protein 38.58g
Vitamin A 0% Vitamin C 0%
Calcium 2% Iron 11%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

NUTRITION OF DRUMSTICK WITH SKIN

Serving Size:                1 drumstick

Calories                        180

Total Fat                       9.0 g

Saturated Fat                3.0 g

Polyunsaturated Fat         0 g

Monounsaturated Fat       0 g

Cholesterol                 75.0 mg

Sodium                            0 mg

Potassium                        0 mg

Total Carbohydrate          0 g

Dietary Fiber                   0 g

Sugars                             0 g

Protein                          23 g

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