Roast Chicken with Lemon and Garlic Juices
Technique: Roast
Tools: Chef’s knife, roasting pan
Preparation time: 15 minutes
Cooking time: 55 to 60 minutes
Standing time: 15 minutes
Servings: 6
When chicken is well roasted, its tender, herb-infused succulence is addictive and appropriate for any occasion. This roasted chicken recipe has few bells and whistles upfront, but there are fireworks of flavor at the end. Make this instead of picking up a supermarket rotisserie chicken, which can have over 1,500 milligrams of sodium in 6 ounces of meat.
Preheat the oven as soon as you walk in the door. Change your clothes, prep the chicken, and slide it into the oven. Resist the urge to check frequently on the chicken as it roasts, as it will cause your oven to lose valuable heat. In about an hour, you’ll have a supper that requires only a side dish or two to complete.
Ingredients
1 3- to 4-pound chicken, preferably organic
4 thyme sprigs
1 lemon, quartered
4 garlic cloves, smashed
1 tablespoon coarse sea salt or kosher salt
1/2 teaspoon freshly ground black pepper
1. Heat the oven to 450°F. Rinse the chicken, then dry very well with paper towels, inside and out. Place the thyme sprigs, lemon, and garlic in the cavity. Tie the legs together with twine or a long twist tie. Place the chicken, breast side up, in a shallow roasting pan. Sprinkle the salt and pepper evenly over the chicken.
2. Roast the chicken for 55 to 60 minutes, or until the legs move easily in their sockets and the juices run clear (internal temperature of thigh should be 165oF).
3. Use a long-handled fork inserted into the cavity to tip the chicken so the juices run into the roasting pan; set pan aside. Transfer the chicken to a carving board with an indentation, or “tree” (or place the carving board into a rimmed baking sheet) to catch the juices. Let stand 15 minutes.
4. Carve the chicken into serving pieces. Combine the reserved pan juices and any juices from carving board, and drizzle over the chicken. Discard the thyme, lemon, and garlic; save the carcass for making chicken stock, if desired.
Tip: Any leftover chicken may be refrigerated up to 3 days.
Substitutions: Rosemary, parsley, or oregano sprigs may replace the thyme sprigs.
Nutritional information per serving (without skin)
Calories: 168
Protein: 24 g
Fat: 7 g
Carbohydrates: 0 g
Sugar: 0 g
**Recipe originally appeared in REFUEL: A 24-Day Eating Plan to Shed Fat, Boost Testosterone, and Pump Up Strength and Stamina