Heart-Healthy Lechon
Discover the guilt-free indulgence of "Heart-Healthy Lechon," a wholesome twist on the traditional Filipino favorite. This recipe swaps out fatty pork for a beautifully roasted whole chicken, infused with vibrant flavors from a garlic-lemon rub, fresh rosemary, and a touch of smoked paprika. Slow-cooked in a savory balsamic and low-sodium chicken broth base, this lechon-inspired dish is tender, juicy, and bursting with umami goodness. With just 20 minutes of prep and a hands-off roast, it’s perfect for busy weeknights or special occasions. Plus, its focus on heart-friendly ingredients like olive oil and reduced salt ensures that you can enjoy all the bold flavors of lechon with none of the guilt. Serve with a drizzle of the aromatic pan juices for a dish that’s as nourishing as it is delicious!
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Recipe Information
Ingredients
- 1 3-4 pounds whole chicken
- 2 tablespoons olive oil
- 4 garlic cloves
- 1 lemon
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 teaspoon smoked paprika
- 2 sprigs fresh rosemary
- 2 tablespoons balsamic vinegar
- 1 cup low sodium chicken broth
Instructions
Preheat your oven to 375°F (190°C).
Pat the chicken dry with paper towels and place it on a clean work surface.
In a small bowl, combine olive oil, minced garlic, juice of the lemon, salt, pepper, and smoked paprika to form a paste.
Using your fingers, gently separate the skin from the chicken meat and rub the paste under the skin, ensuring it's evenly distributed. Rub any remaining paste over the top of the chicken skin.
Insert the lemon halves and one rosemary sprig into the cavity of the chicken to infuse flavor.
Place the chicken in a roasting pan and pour the balsamic vinegar and chicken broth around it in the pan.
Add the remaining rosemary sprig to the pan.
Roast the chicken in the preheated oven for 1 hour and 30 minutes or until the internal temperature reaches 165°F (75°C) when measured at the thickest part of the meat without touching the bone.
Every 30 minutes, baste the chicken with the pan juices to keep it moist.
Once cooked, remove the chicken from the oven and allow it to rest for 10 minutes before carving.
Serve the chicken with its juices from the pan spooned over the top or on the side.
Nutrition Facts
Calories |
538 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.5 g | 51% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 3040 mg | 132% | |
| Total Carbohydrate | 18.1 g | 7% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 7.0 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 780 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
