Low Sodium Frango Assado
Elevate your dinner table with this flavorful *Low Sodium Frango Assado*, a healthier twist on the traditional Portuguese roasted chicken. Perfectly seasoned with fresh lemons, aromatic garlic, smoky paprika, and a blend of earthy herbs like oregano and thyme, this dish proves that bold flavor doesn't require added salt. The chicken is coated in a zesty marinade, with hints of fresh parsley and a touch of heat from red chili flakes, then oven-roasted to golden perfection. It’s easy to prepare with just 20 minutes of prep time and great for serving up to six people. Juicy, tender, and brimming with Mediterranean-inspired flavors, this low-sodium roast chicken makes an ideal centerpiece for any family meal or special occasion. Serve it with a side of roasted vegetables or a simple green salad for a wholesome and satisfying feast!
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Recipe Information
Ingredients
- 3.5 pounds whole chicken
- 2 whole lemon
- 3 tablespoons olive oil
- 6 whole garlic cloves
- 1 tablespoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon black pepper
- 3 tablespoons fresh parsley
- 0.5 teaspoon red chili flakes
Instructions
Preheat your oven to 375°F (190°C).
Rinse the whole chicken thoroughly under cold water and pat dry with paper towels.
Place the chicken in a large roasting pan, breast-side up.
Zest and juice one lemon, and slice the other into thin rounds. Set aside the zest and juice.
In a small bowl, mix together the olive oil, garlic (minced), paprika, oregano, thyme, black pepper, lemon zest, and lemon juice.
Gently lift the skin over the chicken breasts and thighs using your fingers, and carefully rub about half of the marinade directly onto the meat, being careful not to tear the skin.
Rub the remaining marinade all over the exterior of the chicken.
Stuff the cavity of the chicken with the lemon slices and a few sprigs of fresh parsley.
Sprinkle the red chili flakes over the top of the chicken for a little heat.
Roast the chicken in the preheated oven for about 1 hour and 30 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear when the thickest part of the thigh is pierced with a skewer.
Allow the chicken to rest for 10-15 minutes before carving.
Serve the Frango Assado garnished with additional fresh parsley, if desired.
Nutrition Facts
Calories |
701 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.5 g | 72% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 119 mg | 40% | |
| Sodium | 150 mg | 7% | |
| Total Carbohydrate | 24.2 g | 9% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 3.8 g | ||
| Protein | 34.4 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 891 mg | 19% | |
*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.
