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Robert's Herb-Roasted Chicken

Recipe by Robert Lewis, www.happydiabetic.com

October 2007

Savory herbs tucked beneath the skin and a fresh lemon stuffed into the cavity make this delicious roasted chicken tender and juicy. A basting of crisp and spicy white wine adds enticing aromas of fresh grapefruit, orange, pear, and melon.

Serve the slices of moist, skinless meat with a light low-fat gravy made from the pan drippings.

The recipe takes about twenty minutes to assemble and two hours to roast.

Ingredients & Methods

Serves 8

Robert's Herb-Roasted Chicken

1 whole roasting chicken (about five pounds)
2 large garlic cloves, peeled
2 teaspoons grated lemon zest
1 cup fresh parsley
1 cup white wine
1 cup fresh cilantro leaves
1 large lemon
1 teaspoon freshly ground black pepper
1 cup low-fat, reduced-sodium chicken broth
2 tablespoons cornstarch
¼ cup cold water
Nutrition at a Glance (per serving)
Calories500
Total fat59.55g
Carbohydrate9.31g
Protein75g


Method:

  1. Preheat the oven to 425 degrees F and set out a roasting pan and rack. After discarding the giblets and neck, wash the chicken inside and out with cold running water. Season the cavity with ½ teaspoon of the pepper. Grate two teaspoons of zest from the lemon; reserve one teaspoon and put the other teaspoon into the chicken's cavity.
  2. Cut the lemon in half and squeeze the lemon juice inside the cavity; then stuff the two lemon halves inside. Place the chicken breast side up. Ease your fingers gently under the skin to loosen the skin over the breast and thighs, taking care not to tear the skin.
  3. Using a food processor or knife, finely chop the cilantro, parsley, and garlic. Add the remaining pepper and lemon zest, and mix well. Stuff the herb mixture under the chicken's skin, being sure to cover the breast and thighs thoroughly.
  4. Place the chicken on the rack in the roasting pan. Pour the cup of white wine over the chicken and roast at 425 degrees F for thirty minutes. Lower the oven temperature to 350 degrees F and continue roasting the chicken, basting frequently with the pan juices, until its internal temperature reaches 180 degrees F and the juices run clear. The thighs will take the longest to cook, so be sure to check them for doneness.
  5. Carefully lift the chicken in the roasting pan, tilting it so the juices run out of the cavity into the pan. Let it stand on a carving board for ten minutes.
  6. Meanwhile, pour the pan drippings into a heatproof measuring cup and skim off the fat. Add enough chicken stock to make two cups of liquid and pour back into the roasting pan. In a cup, dissolve the cornstarch in the cold water and whisk into the drippings. Bring to a boil over high heat, scraping up the browned bits from the bottom of the pan. Boil until the gravy thickens, about two minutes.
  7. Carve the chicken and remove its skin. Garnish the slices with lemon, cilantro, and parsley, and serve with the pan gravy.

Robert Lewis, a professional chef since 1976, was diagnosed with type 2 diabetes in 1998. Since that time, he has devoted himself to creating five-star recipes that are both delicious and healthy for people with diabetes. Known as "Chef Robert Lewis, The Happy Diabetic," he brings encouragement and good eating to audiences around the country.

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