Diabetes Forecast

Perfect Roast Chicken

Per Serving

Perfect Roast Chicken

Makes: 10
Serving Size: 3 oz. without skin
Calories 120
Fat 5 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 0 g
Fiber 0 g
Sugars 0 g
Cholesterol 50 mg
Sodium 50 mg
Protein 17 g
Choices: Lean meat 3
  • Makes: 10
  • Serving Size: 3 oz. without skin
  • Preparation Time: 15 minutes
  • Cooking Time: 1 hour, 15 minutes to 1 hour, 30 minutes


1 (4 lb.) roasting chicken
1/2 small Granny Smith apple, unpeeled and chopped
1/2 small onion, peeled and coarsely chopped
1/2 head garlic, separated into cloves, skins left on
8 sprigs thyme, folded over
3 sprigs rosemary, folded over
Kosher salt and freshly ground black pepper to taste
2 Tbsp. olive oil (divided use)


  1. Preheat the oven to 475°F. Rinse the chicken inside and out, and pat dry.
  2. In a bowl, combine the apples, onion, garlic, thyme, rosemary, salt, pepper, and 1 Tbsp. olive oil.
  3. Stuff the cavity of the chicken with the onion-herb mixture. (You may not need all of the stuffing.) Use twine to tie the chicken legs together and bind the wings to the body of the chicken.
  4. Rub the outside of the chicken on both sides with the remaining olive oil, and sprinkle with additional salt and pepper.
  5. Coat a roasting pan with cooking spray, and place the chicken, breast side down, in the pan. Roast uncovered for 45 minutes. If desired, use a roasting rack coated with cooking spray.
  6. Turn the chicken on its back, and roast for 30 to 40 minutes more, or until the chicken juices run clear. The legs should move easily. The internal temperature should read 180°F, and the skin should be golden brown.
  7. Remove the chicken from the oven. Let it rest on a platter, loosely covered, for 20 minutes to allow the juices to settle and to make carving easier. Remove the twine before carving. Discard the stuffing (used only for flavoring) and the skin before serving.
NOTE: Leftover cooked chicken can be stored in a covered container in the refrigerator for 2 to 3 days.

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