Balsamic roast chicken

Dietician's Tip

Balsamic vinegar has a dark color and rich flavor. Combined with a little brown sugar, this vinegar makes a sauce that's much healthier than traditional high-fat gravy.

Ingredients

  • 1 whole chicken, about 4 pounds
  • 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
  • 1 garlic clove
  • 1 tablespoon olive oil
  • 1/8 teaspoon freshly ground black pepper
  • 8 sprigs fresh rosemary
  • 1/2 cup balsamic vinegar
  • 1 teaspoon brown sugar

Directions

Heat the oven to 350 F.

Mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.

Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to a minimum internal temperature of 165 F. Baste frequently with pan juices. When the chicken is browned and the juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until the mixture is warmed and brown sugar dissolves, but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary and serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 301
Total carbohydrate: 3 g
Cholesterol: 127 mg
Dietary fiber: Trace
Monounsaturated fat: 5 g
Protein: 43 g
Saturated fat: 3 g
Serving size: 1/8 chicken
Sodium: 131 mg
Total fat: 13 g

DASH Eating Plan Servings

Meats, poultry and fish: 6

Diabetes Meal Plan Choices

Meat and meat substitutes: 6

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 3

Last Updated Jun 14, 2019


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