Low Sodium Classic Roast Chicken Dinner
Elevate your family mealtime with this Low Sodium Classic Roast Chicken Dinner, a heart-healthy twist on a timeless favorite. Perfectly seasoned with vibrant fresh rosemary, zesty lemon, and aromatic garlic, this tender whole chicken is roasted to golden perfection alongside a medley of colorful root vegetables. The dish is complemented by creamy mashed potatoes made with low-sodium butter and whole milk for a rich yet diet-conscious side. With no compromise on flavor and a focus on wholesome ingredients, this comforting meal is ideal for those monitoring their sodium intake without sacrificing taste. Ready in just two hours, this balanced and flavorful dinner is sure to become a weekly staple for the modern home cook.
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Recipe Information
Ingredients
- 3.5 lbs whole chicken
- 2 tablespoons olive oil
- 1 large lemon
- 2 sprigs fresh rosemary
- 4 garlic cloves, minced
- 1 teaspoon ground black pepper
- 1 cup unsalted chicken broth
- 3 medium carrots, sliced
- 5 small red potatoes, quartered
- 1 large yellow onion, cut into wedges
- 3 sprigs fresh thyme
- 2 tablespoons extra virgin olive oil
- 3 tablespoons low-sodium butter
- 0.5 cup whole milk
Instructions
Preheat your oven to 425°F (220°C).
Rinse the whole chicken and pat dry with paper towels. Ensure all cavity moisture is also removed.
In a small bowl, combine 2 tablespoons of olive oil, the juice of half the lemon, minced garlic, and black pepper. Mix well.
Rub the olive oil mixture all over the chicken, ensuring it's evenly coated. Stuff the chicken cavity with the lemon halves and rosemary sprigs.
Place the chicken in a large roasting pan and pour the unsalted chicken broth around it.
In a separate bowl, toss the carrots, potatoes, and onion with extra virgin olive oil and fresh thyme. Arrange the vegetables around the chicken in the roasting pan.
Roast the chicken and vegetables in the preheated oven for about 1.5 hours, basting occasionally, until the chicken skin is golden brown and the internal temperature reaches 165°F (75°C).
While the chicken is roasting, make the mashed potatoes by boiling quartered potatoes in a large pot until tender. Drain well.
Mash the potatoes with low-sodium butter and whole milk, until creamy and smooth. Adjust the texture with more milk if needed.
Once the chicken is roasted, let it rest for at least 10 minutes before carving.
Remove the vegetables from the roasting pan and serve alongside slices of roasted chicken.
Serve the garlic mashed potatoes on the side.
Nutrition Facts
Calories |
1838 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.8 g | 138% | |
| Saturated Fat | 35.4 g | 177% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 224 mg | 75% | |
| Sodium | 435 mg | 19% | |
| Total Carbohydrate | 175.7 g | 64% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 33.9 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 431 mg | 33% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 5076 mg | 108% | |
*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.
