High Protein Frango Assado
Elevate your dinner table with this High Protein Frango Assado, a mouthwatering Portuguese-inspired roasted chicken recipe that’s as nutritious as it is flavorful. Featuring a whole chicken marinated in a zesty blend of olive oil, lemon zest, garlic, paprika, and aromatic herbs like oregano and thyme, this dish is packed with bold, savory notes that make every bite unforgettable. Perfectly roasted to golden perfection, the chicken is juicy and tender, while the addition of chicken broth ensures maximum moistness and depth of flavor. Tied together with a vibrant garnish of fresh parsley, this protein-rich masterpiece is ideal for family meals or impressive gatherings. Serve this high-protein delight alongside roasted vegetables or a crisp green salad to complete a wholesome meal that's both satisfying and stunning.
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Recipe Information
Ingredients
- 1 approximately 4 lbs whole chicken
- 2 tablespoons olive oil
- 1 whole lemon
- 4 large garlic cloves
- 1 tablespoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup chicken broth
- 2 tablespoons, chopped fresh parsley
Instructions
Preheat your oven to 425°F (220°C).
Rinse the whole chicken under cold water and pat dry with paper towels. Ensure that you have removed any giblets from the cavity.
Zest the lemon and set the zest aside. Cut the lemon into quarters.
In a small bowl, mix together the olive oil, minced garlic, paprika, dried oregano, dried thyme, salt, black pepper, and lemon zest to form a paste.
Loosen the skin of the chicken by gently inserting your fingers between the skin and the meat, being careful not to tear the skin.
Rub half of the paste under the skin and the other half over the entire surface of the chicken.
Place the quartered lemon inside the cavity of the chicken.
Tie the legs of the chicken together with kitchen string and tuck the wings under the body to ensure even cooking.
Pour the chicken broth into a roasting pan and place the chicken on a rack in the pan. This will keep the chicken from sitting directly in the broth.
Roast the chicken in the preheated oven for approximately 1 hour and 30 minutes, or until a meat thermometer inserted into the thickest part of the thigh reads 165°F (74°C).
Once cooked, remove the chicken from the oven and allow it to rest for 10-15 minutes before carving.
Garnish with chopped fresh parsley before serving.
Serve the high protein Frango Assado with your choice of sides, such as roasted vegetables or a fresh salad.
Nutrition Facts
Calories |
611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 136 mg | 45% | |
| Sodium | 3080 mg | 134% | |
| Total Carbohydrate | 20.4 g | 7% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 2.8 g | ||
| Protein | 41.4 g | 83% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1038 mg | 22% | |
*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.
