Menu Planning & Recipes

Roasted Chicken

Servings: 6
Printable version

 Ingredients

  • 1 whole Chicken (I prefer free range organic)
  • Garlic powder, or garlic Mrs. Dash

Directions:

  1. Preheat oven to 350 degrees
  2. Wash the chicken and remove any extra parts in the cavity. 
  3. Place chicken on a vertical roasting rack, legs down.
  4. Season with a little garlic powder, or Garlic Mrs. Dash, or whatever you like.
  5. Bake 2 hours
  6. Remove from oven and let cool for 10 to 15-minutes before cutting up to serve.

breast, skinless; 4 oz.
Calories
: 175      Protein: 33g               total carbohydrate: 0g        total fat: 4.5g
sugars
: 0g          saturated fat: 1g         sodium: 617mg                  dietary fiber: 0g

leg, 1.75 oz.
Calories
: 86        Protein: 14g               total carbohydrate: 0g        total fat: 3g
sugars
: 0g          saturated fat: 0g         sodium: 206mg               dietary fiber: 0g

thigh, 2 oz.
Calories
: 120      Protein: 14g               total carbohydrate: 0g        total fat: 7g
sugars: 0g      saturated fat: 2g   sodium: 225mg           dietary fiber: 0g

wing, 1.5 oz.
Calories
: 83        Protein: 13g               total carbohydrate: 0g        total fat: 3g
sugars
: 0g          saturated fat: 1g         sodium: 334mg                  dietary fiber: 0g

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I usually serve roasted chicken with:

  • mashed potatoes [2/3 c. ~150 calorie]
  • (defatted) chicken gravy [1/4 c. ~ 50 calories]
  • broccoli or asparagus [1/2 c. ~25 calories]

This is a comfort food meal for sure!