Roasting a chicken in its own juices, alongside vegetables, is an excellent way to make a diabetic-friendly dinner. For an even healthier plate, remove the skin from the chicken before serving, or use this technique to cook skinless chicken or turkey breasts for a lesser time (the vegetables will still taste delicious, but will be a bit more crisp!).
This particular recipe calls for a lot of herbs, which impart extra flavor. Serve the chicken and vegetables alone or consider adding a portion of brown rice to round out the meal.
Lemon Pepper Roasted Chicken With Fennel, Leeks, And Onions
INGREDIENTS (Serves 4)
- 1 3-4 pound chicken, rinsed and patted dry
- 1 teaspoon salt
- 3 lemons, halved plus the zest from 1 lemon
- 2 garlic heads, halved crosswise
- 4 tablespoons olive oil
- 2 tablespoons chopped fresh oregano
- 1 tablespoon chopped fresh chives
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped fresh thyme
- 2 teaspoons lemon pepper seasoning
- 2 leeks, thoroughly rinsed and halved, lengthwise
- 2 onions, halved
- 1 bulb fennel, quartered
- Preheat your oven to 400 degrees.
- Rinse the chicken inside and out, and thoroughly pat it dry with paper towels. Sprinkle the cavity and the exterior of the chicken with salt. Place one of the halved lemons and one of halved garlic heads in the cavity of the chicken. To cook the chicken evenly, tuck the wing tips behind the back and tie the legs together with kitchen twine. You can skip this step if you like; the wings will be crisper in that case. Set aside.
- In a small bowl, mix together the lemon zest, olive oil, fresh herbs, and lemon pepper seasoning. Once combined, generously rub the oil all over the chicken. Place the chicken breast side-up in a large cast iron skillet or a roasting pan.
- Surround the chicken with the remaining lemons, garlic, and vegetables.
- Roast for approximately 60-90 minutes, until the skin is well-browned, and the meat is cooked through.
- Remove from the oven and cover loosely with aluminum foil, for approximately 10 minutes. Transfer to a cutting board. Carve and serve with the vegetables alongside.
What are your favorite fall recipes?