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Low-Fat Roast Chicken Breasts with Vegetable Medley (Roasted Chicken Recipes)

 

Ingredients

Servings: 4

 

Marinade:

2 tbsp fresh orange juice

2 tsp olive oil

2 medium garlic cloves, minced

1 tbsp minced fresh thyme or 1 tsp dried thyme, crumbled

1/4 tsp pepper

1/8 tsp salt

 

Vegetables:

1 medium leek (white part only)

1 medium sweet potato

1 medium white potato

1 medium red onion

1 cup baby carrots or 2 medium carrots

6 medium asparagus spears

 

Chicken:

1 tbsp fresh orange juice

1 medium garlic clove, minced

1/2 tbsp minced fresh thyme or 1/2 tsp dried thyme, crumbled

1/4 tsp pepper

1/8 tsp salt

4 6-ounce chicken breast halves with bone and skin

 

Nutrition Facts

 

Exchanges/Choices:

1/2 Starch

3 Very Lean Meat

2 Vegetable

1 Fat

 

Calories 243

    Calories from Fat 51

Fat 6g

    Saturated Fat 1.2g

Cholesterol 75mg

Sodium 231mg

Carbohydrate 18g

    Dietary Fiber 3g

    Sugar 10g

Protein 30g

Cooking Methods

  1. Preheat the oven to 400 degrees. Lightly spray a baking pan with vegetable oil spray. Place a rack in a roasting pan or another baking pan. Lightly spray the rack with vegetable oil spray.
  2. In a large airtight plastic bag or glass baking dish, stir together the marinade ingredients. Set aside 2 tsp marinade.
  3. Cut the leek in half lengthwise. Cut crosswise into 1/2-inch slices. Peel the sweet potato. Cut both potatoes like the leek. Cut the onion into 12 wedges. Slice the carrots if using medium size.
  4. Put the prepared ingredients in the marinade. Turn to coat. Arrange the vegetables in a single layer in the baking pan. Bake for 15 minutes.
  5. Meanwhile, trim the asparagus and cut in half crosswise. Brush with the reserved marinade. Set aside.
  6. In a small bowl, stir together the remaining ingredients except the chicken. Loosen, but don't remove the skin from the chicken. Using a basting or pastry brush, spread one-fourth juice mixture under the skin of each breast. Put the chicken on the rack in the pan.
  7. When the vegetables have cooked for 15 minutes, put the chicken in the oven. If the two pans do not fit on the same oven rack, use two racks, with the chicken on the upper rack. Roast for 25 minutes.
  8. Add the asparagus to the pan with the vegetables, moving some of the other vegetables toward the sides of the pan so the asparagus will fit in a single layer. Roast the chicken and the vegetables for 10 to 12 minutes, or until the chicken is no longer pink in the center and all the vegetables are tender.
  9. To serve, remove and discard the skin and all visible fat from the chicken. Place the chicken and vegetables on each plate.

Fun Facts / Cooking Tips

Healthy roasted chicken recipes are everyone's favorite. This delicious roast chicken recipe is also suitable for people with diabetes. Chicken and vegetables roast in two pans and emerge from the oven at about the same time, making it easy to put a fantastic meal on the table.

 

 

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