Orange-rosemary roasted chicken

Dietician's Tip

Rosemary has an appealing piney flavor. It can be used to season a variety of foods, including roasted vegetables and mushrooms, and even ripe melon. Use it with care, however. Too much can be overpowering.

Ingredients

  • 3 skinless, bone-in chicken breast halves, each 8 ounces
  • 3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
  • 2 garlic cloves, minced
  • 1 1/2 teaspoons extra-virgin olive oil
  • 3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
  • 1/8 teaspoon freshly ground black pepper
  • 1/3 cup orange juice

Directions

Heat the oven to 450 F. Lightly coat a baking pan with cooking spray.

Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil, and sprinkle with rosemary and pepper. Place the chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out.

Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 204
Total carbohydrate: 2 g
Cholesterol: 118 mg
Dietary fiber: Trace
Monounsaturated fat: 4 g
Protein: 31 g
Saturated fat: 2 g
Serving size: One piece
Sodium: 95 mg
Total fat: 8 g

DASH Eating Plan Servings

Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2

Last Updated Nov 17, 2016


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