Dairy-Free, Gluten-Free, Nut-Free, Soy-Free
SERVES 6
PREP TIME: 20 MINUTES / COOK TIME: 1 HOUR 30 MINUTES
If you’ve got a family or roommates, or you simply enjoy having leftovers to make healthy eating later in the week easier, this is a great recipe to add to your repertoire. Simply season a whole chicken with plenty of fresh, health-promoting herbs and vibrant fresh lemon, then roast it on a sheet pan with a variety of hearty root vegetables. Keep prep simple by not peeling the carrots or turnips.
1 whole chicken, giblets removed
1½ teaspoons salt, divided
1 lemon, zested and cut into wedges
1 celery stalk, chopped
3 large rosemary sprigs
3 sage sprigs
2 sweet potatoes, peeled and chopped
4 medium red beets, peeled and chopped
4 medium carrots, unpeeled, cut into rounds
2 medium turnips, unpeeled, cut into rounds
1 yellow onion, cut into wedges
2 tablespoons extra-virgin olive oil
5 garlic cloves, minced
½ teaspoon freshly ground black pepper
Bioactive ingredients:
chicken, lemon, celery, rosemary, sage, sweet potato, beet, carrot, turnip, onion, olive oil, garlic
1.
Preheat the oven to 350°F.
2.
Season the chicken with 1 teaspoon of salt and the lemon zest, using your hands to rub them onto the skin.
3.
Stuff the lemon wedges, celery, rosemary, and sage into the chicken cavity.
4.
Spread the sweet potatoes, beets, carrots, turnips, and onion out on a large sheet pan, keeping the middle somewhat cleared for the chicken.
5.
Drizzle with the oil, then sprinkle with the garlic, the remaining ½ teaspoon of salt, and the pepper. Stir to coat.
6.
Place the chicken in the middle of the sheet pan.
7.
Transfer the sheet pan to the oven, and roast for 1 hour 30 minutes, or until the vegetables are soft and the chicken has reached an internal temperature of 165°F. Remove from the oven.
Per Serving:
Calories: 519; Total fat: 29g; Saturated fat: 7g; Protein: 41g; Total carbohydrates: 23g; Fiber: 5g; Sugar: 10g; Cholesterol: 168g
VARIATION:
You can use different types of root vegetables if you desire. Swap out the sweet potatoes for 2 or 3 chopped red or purple potatoes. Use golden beets instead of red beets. Consider using parsnips or rutabagas instead of the carrots or turnips. You can also use a red onion instead of yellow.