A classic and straightforward lemon and herb roast chicken makes an ideal low-fat Sunday lunch or holiday meal. No butter here, just a small amount of olive oil and lemon juice to brush over the bird before roasting. Remember to remove the skin before eating to keep this meal low fat. The meat beneath the skin will be deliciously moist.
- 1 whole chicken (4-5 pounds)
- 1 large lemon
- 1 tsp mixed dried herbs
- 2 tsp olive oil
- Preheat oven to 375 degrees. Remove giblets and set aside for gravy or stock if you wish. Rinse chicken with cold water and pat dry.
- Place chicken breast-side up on a rack in a roasting pan. Cut lemon in half. Place one-half inside the cavity of the chicken. Tie the legs together with twine if you like (I usually don't bother).
- Squeeze the juice from the remaining half lemon into a small bowl. Add herbs and olive oil and stir together. Brush the bird with lemon and herb mixture, then place chicken uncovered in the preheated oven.
- Roast for approximately 90 minutes, depending on weight of the bird, basting occasionally. Allow 20 minutes per pound plus an extra 20 minutes on top. When an instant-read thermometer reads 180 degrees when inserted into the thickest part of the thigh, the chicken is done. Juices should run clear, not pink.
- Remove chicken from oven and tent with foil. Allow bird to rest for 10-15 minutes before carving, to allow juices to settle.
- Serve with roasted new potatoes and steamed seasonal vegetables, plus mushroom and onion gravy.
Per 3 ounce Serving: Calories 161, Calories from Fat 56, Total Fat 6.2g (sat 0.7g), Cholesterol 75mg, Sodium 73mg, Carbohydrate 0g, Fiber 0g, Protein 24g
|Nutritional Guidelines (per serving)|
|Total Fat||52 g|
|Saturated Fat||14 g|
|Unsaturated Fat||21 g|
|Dietary Fiber||1 g|