A whole roast chicken is delicious, easy to make and can feed the entire family. Leftovers can be used for lunch or dinner the next day. Try this easy recipe. The lemon keeps the meat moist and citrus ads wonderful flavor.
Ingredients
¼ cup olive oil
3 garlic cloves, minced
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon finely grated lemon zest
Sea salt and freshly ground pepper
One ~4-pound chicken, at room temperature
1 lemon, cut in half
Directions
Preheat the oven to 425° and position a rack in the lower third of the oven. In a bowl, mix the olive oil, minced garlic, minced herbs and the lemon zest and season with salt and pepper.
Pat the chicken dry. Rub half of the mix under the skin and the rest over the chicken. Cut the lemon in sections and stuff in the cavity.
Set the chicken breast-side-up on a rack in a roasting pan. Roast for approximately one hour and fifteen minutes or until thoroughly cooked. Breast should be firm and browned.
Remove from oven. Tilt the chicken to drain the cavity juices into the pan; transfer the bird to a cutting board. Remove the lemon from the cavity and squeeze the lemon to release the juices. Carve the chicken and serve.
Tips
When shopping for a whole chicken try and purchase one labeled USDA “Certified Organic.” USDA Certified Organic meat are those where antibiotics and hormones have not been used and feed contained no animal by-products. Do not be mislead by the various labels and stickers you come across in a supermarket. Examples of misleading label that are NOT organic include:
- All Natural
- Fresh
- Locally Raised
- Cage Free
- Free Range
Why Choose Organic?
Organic pasture raised meat have higher levels of Omega-3 fatty acids (good fats). Omega-3 is an essential fat humans need to be healthy. Omega-3 has been found to decrease inflammation in many parts of the body and improve heart health. The Standard American Diet is imbalanced regarding the ratio of Omega-3 relative to Omega-6. Our Omega-6 to Omega-3 ratio must be less than 4:1 to avoid pro-inflammatory chronic diseases.Too much Omega-6 can increases the probability of inflammation, cardiovascular disease, arthritis, cancer, depression, heart attacks, inflammation, mood disorders, osteoporosis and stroke. Choosing organic is one way to optimize your nutrition and improve your health.
Eat, move and live well!
Joe Tatta, DPT
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