Healthy Roasted Chicken
by Jari LoveMake this Healthy Roasted Chicken dinner on the weekend and then enjoy nutritious leftovers throughout your week!
Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think.
Here’s what you need:
- 3 bulbs garlic
- 1/4 cup olive oil
- salt and pepper
- 4 Tablespoons coconut oil, gently melted
- 1 Tablespoon each minced, fresh rosemary, oregano, tarragon
- 1 teaspoon minced garlic
- zest and juice from one lemon
- 4 large organic carrots, cut into 1 inch pieces
- 3 organic zucchini, cut into 1 inch half-moons
- 1 cup pearl onions, ends trimmed
- 1 cup Brussels sprouts, halved
- 1 hormone-free, organic chicken
- 2 cups chicken broth
- 1 Tablespoon coconut flour
- Preheat the oven to 400 degrees F.
- Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
- In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
- In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.
- Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
- Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
- For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
- To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.
Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein
Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.