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Herb Roasted Chicken
Source: Norene's Healthy Kitchen

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So flavorful, so moist! This recipe will become part of your regular repertoire.

3 lb (1.4 kg) chicken, cut into pieces
2–3 cloves garlic, crushed
1/2 tsp each of dried basil, oregano & rosemary
1/4 tsp dried thyme
1 tsp Hungarian paprika
Freshly ground pepper
1 Tbsp olive oil

1. Wash chicken well and pat dry. Loosen chicken skin but don’t remove it. Rub flesh of chicken with garlic, seasonings and olive oil. Cover chicken and marinate at least an hour (or preferably overnight) in the refrigerator to allow the flavor of the herbs to penetrate.

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2. Preheat oven to 400 F. Place chicken pieces skin side down on a rack in a foil-lined pan. Roast chicken uncovered for 15 minutes. Reduce heat to 350 F. Roast chicken skin-side up for 1 hour, or until golden and juices run clear. Baste occasionally. Remove skin before serving.

Yield: 6 servings. Recipe may be doubled or tripled, if desired. Freezes well.

183 calories per serving, 8.7 g fat (2.1 g saturated), 72 mg cholesterol, 24 g protein, trace carbohydrate, 72 mg sodium, 228 mg potassium, 1 mg iron, trace fiber, 17 mg calcium.

• Chef’s Fat-Saving Secrets! Loosen the skin from breasts, legs and thighs of chicken. Rub garlic, seasonings and oil over chicken under the skin. Cook as directed; remove skin before serving. Skin keeps chicken moist and bastes it without adding extra fat. Discard fatty drippings before serving.

• Shortcut BBQ Chicken: Prepare chicken as directed in Step 1. Preheat the BBQ or grill. Place chicken in a Pyrex casserole and microwave covered on HIGH for 8 to 9 minutes. Turn chicken pieces over, moving small pieces to the center. Microwave 7 to 8 minutes longer. Transfer partly cooked chicken to hot grill immediately. Cook 15 to 20 minutes longer, until crispy and golden. Remove skin before serving.

• Chef’s BBQ Secrets! Chicken will be very juicy if microwaved before grilling. To prevent flare-ups, grill chicken over heat, not flame.

• Chicken is high in protein and an excellent source of phosphorus and nicacin. It is also a good source of iron, zinc and riboflavin.


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