Wednesday, December 18, 2013

Maple Roasted Whole Chicken

          

I love chicken and how versatile it can be. I have recently started buying free-range local meats because I don’t support the conventional meat production in the states. It is a lot more expensive (about 2-2.5 x more), but I view it as money well spent. To make up for the difference in cost I use less meat when I do cook with it and select other lower cost ingredients and side dishes to keep the food budget in check. Going meatless a few times per week has certainly helped.

 

I purchased a small half chicken because of the cost and there are only 2 of us eating it. It turned out to be enough for 4 servings or 2 meals for us. This marinade really makes this chicken moist and flavorful. Served with your favorite steamed vegetable and a starch and dinner is ready. I went with green beans and currant freekah!

Cooking for your Heart- I leave the skin on while cooking to keep the meat moist and then remove the skin before carving. Fat from poultry contributes a considerable amount of saturated fat. A 3 oz skinless serving of chicken or turkey saves you 4 g of saturated fat and 40 calories when compared to chicken with skin! Dark meat does have a little more fat, but can still be part of a healthy diet. A 3 oz serving of skinless chicken breast= 155 calories and 3g fat while a 3 oz serving of dark meat= 175 calories and 8 g fat

 

Safety First! When cooking chicken, especially whole chicken, it is important to use a meat thermometer to make sure it gets an internal temperature of 160 degrees. This will keep you from getting sick from undercooked chicken.

 

Maple Mustard Roasted Whole Chicken

Makes 8-10 servings (depends on size of chicken)

 

Ingredients:

1 whole roasting chicken

Marinade:

1 Tbsp Dijon mustard

1 Tbsp lemon juice

2 Tbsp maple syrup

2 Tbsp olive oil

1/8 tsp salt

1/8 tsp pepper

 

4 cups baby carrots

1 sweet onion, sliced

 

Sauce: 1 Tbsp olive oil

1 Tbsp real maple syrup

2 tsp Dijon mustard

 

Directions:

1. Combine marinade ingredients in a large bowl. Place chicken in bowl, brush marinade on chicken, cover, and refrigerate at least 1 hour (I left in for 24 hours).

2. Preheat oven to 350 degrees. Place chicken on a oven-safe baking dish and spread carrots and onions around chicken. Cook according to the below chart or until it reaches an internal temperature of 160 degrees.

 

Chicken Roasting Times (unstuffed)

2 ½ to 3 lbs

1- 1 ¾ hrs

3 ½ to 4 lbs

1 ½ - 1 ¾ hrs

4 ½ to 5 lbs

1 ½ - 2 hrs

5 to 6 lbs

1 ¾ - 2 ½ hrs

 

3. Remove from oven. Let sit for 5 minutes before carving. Drizzle maple sauce over chicken and serve warm.

 

Nutrition Facts: 3 oz skinless chicken breast, ½ cup carrots

210 calories, 5 g fat (1 g saturated), 10 g carbohydrates, 1 g fiber, 27 g protein

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