Oven Roasted Chicken
prep: 15 minutes
cook: a little more than an hour
serves: 4-6 depending on the size of the chicken

you’ll need…
3 to 5 lbs. chicken
4 Tbsp. of your favorite dried herbs or spices
3 cloves garlic, finely minced or pushed through a garlic press
1 orange or lemon, cut in half
1 Tbsp. olive oil
¼ cup orange juice, lemon juice or chicken broth

let’s get to it…
Place a roasting rack in a foil-lined roasting pan on the second lowest rack in the oven.
Preheat the oven to 450°F.
Rub the inside of the chicken with half of the dried herbs or spices and all of the garlic; place the halved orange or lemon in the chicken cavity. Mix the remaining dried herbs or spices, olive oil and orange juice, lemon juice or chicken broth together in a small bowl; brush the outside of the chicken with half of the herb mixture. Set aside the remaining herb mixture.
Place the chicken, breast side down, on the rack in the roasting pan in the oven; cook for 30 minutes.
Turn over chicken carefully, breast side up, using tongs. Spoon the remaining herb mixture over the chicken. Reduce heat to 350°F and cook for 25 to 30 minutes or until the temperature inside the thickest part of the thigh reaches 165°F – 170°F (use an instant-read thermometer if possible).
Place chicken on cutting board or serving platter and let rest for 5 minutes before carving.

Nutrients per serving: Calories 290, Total Fat 13 g, Saturated Fat 3.5 g, Cholesterol 115 mg, Sodium 115 mg, Carbohydrates 4 g, Fiber 1 g, Protein 38 g

cooking know how…
• Before removing the chicken from the oven, carefully lift the chicken from the neck-end to let the cavity juices run into the pan. Juices should be clear… if not, continue cooking.
• For a punch of flavor, brush ¼ cup barbecue sauce or teriyaki sauce on chicken 5 minutes before removing it from the oven.