Low Fat Slow Roasted Chicken
Unlock the secret to tender, flavorful poultry with this Low Fat Slow Roasted Chicken recipe, perfect for a healthy yet indulgent family meal! This dish combines the zesty brightness of lemon, the aromatic depth of fresh rosemary and thyme, and a subtle garlic kick, all enveloped in a light olive oil marinade. Slow roasting at a low temperature ensures mouthwatering juiciness while keeping the chicken moist and golden-brown. With just 1 tablespoon of olive oil and low sodium chicken broth, this recipe is ideal for a balanced, heart-healthy dinner option. Ready in under 3 hours with minimal prep, it's perfect for busy home cooks who want restaurant-quality results without the excess fat. Pair it with roasted veggies or a crisp salad for a wholesome, satisfying meal that's as nutritious as it is delicious.
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Recipe Information
Ingredients
- 4 pounds whole chicken
- 1 tablespoon olive oil
- 1 whole lemon
- 4 whole garlic cloves
- 4 sprigs fresh rosemary
- 4 sprigs fresh thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup low sodium chicken broth
Instructions
Preheat your oven to 300°F (150°C).
Rinse the chicken under cold water and pat dry with paper towels. Remove any excess fat around the chicken cavity if necessary.
Peel and crush the garlic cloves. Set aside.
Zest the lemon and then cut it in half.
In a small bowl, combine the olive oil, juice from one half of the lemon, garlic, salt, and black pepper. Mix well to form a marinade.
Rub the marinade mixture all over the chicken, ensuring you get into the crevices.
Place the rosemary and thyme sprigs inside the cavity of the chicken along with the remaining lemon half.
Tie the legs of the chicken together with kitchen twine and tuck the wings underneath the body.
Pour the chicken broth into the bottom of a roasting pan. Place a rack in the pan and lay the chicken, breast-side up, on the rack.
Cover the roasting pan with aluminum foil to help keep the moisture in, ensuring a juicy result.
Place the pan in the preheated oven and roast the chicken for about 2 to 2.5 hours, or until the internal temperature reaches 165°F (74°C) as measured with a meat thermometer inserted into the thickest part of the thigh, avoiding the bone.
Remove the foil for the last 30 minutes of cooking to allow the skin to brown.
Once cooked, remove the chicken from the oven and let it rest for 10-15 minutes before carving. This allows the juices to redistribute throughout the meat.
Carve the chicken and serve with your choice of sides.
Nutrition Facts
Calories |
448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 136 mg | 45% | |
| Sodium | 3070 mg | 133% | |
| Total Carbohydrate | 12.8 g | 5% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 2.1 g | ||
| Protein | 39.4 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 777 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.
