Roasted Chicken
(makes 6 servings)
herb and lemon seasoning mix
butter flavored refrigerated spray
5 scallions, white and 1 inch green, chopped
2 cloves garlic, minced
3 tablespoons (45 g) Italian parsley, chopped
1 teaspoon (5 ml) lemon zest
1/2 teaspoon (2.5 ml) freshly ground pepper
chicken
1 chicken, about 3 1/2 pounds (1670 g)
sprig of parsley
lemon, cut into 8ths
1/8 teaspoon (0.6 ml) kosher salt, optional
paprika
Preheat oven to 425° F. (200° C. , gas mark 6).
To prepare seasoning mix: Preheat a small non-stick skillet and coat with cooking spray. Sauté the scallions and garlic for 4 minutes, until the scallions are wilted. Add the chopped parsley, lemon zest, and pepper. Remove from heat and cool until it can be easily handled.
Remove all lumps of fat from the chicken. Rinse well, removing the neck, liver, and heart. Using your finger, carefully lift the skin over the breast, thigh and legs without tearing the skin. Stuff the seasoning mix under the skin, covering as much of the meat as possible. Place sprig of parsley in the cavity along with 2 pieces of the lemon cut into 8ths. Sprinkle with pepper and salt, if using. Truss the bird with twine. Sprinkle with juice of another 2 pieces of lemon, and paprika.
Coat a non-stick pan with cooking spray. Place the chicken on its side using aluminum foil to steady it. Roast for 25 minutes for a 3 1/2 pound bird, then carefully turn the bird to its other side, using more paprika if necessary. Roast another 25 minutes. Turn the bird breast side up and roast for 10 minutes. Check for doneness. Return to oven for a few minutes if not quite done. When done, remove from oven and allow to rest for 10 minutes.
To serve, place on a platter decorated with remaining 4 pieces of lemon, and greens.
Per serving (without skin): 192 calories (36% calories from fat), 28 g protein, 7 g total fat (2.0 g saturated fat), 1 carbohydrates, 0 dietary fiber, 84 mg cholesterol, 86 mg sodium
Diabetic exchanges: 4 lean protein