Orange-Rosemary Roasted Chicken
Dietitian’s tip: Rosemary has an appealing piney flavor. It can be used to season a variety of foods, including roasted vegetables and mushrooms, and even ripe melon. Use it with care, however. Too much can be overpowering. Serves 6. Low Sodium.
- 3 skinless, bone-in chicken breast halves, each 8 ounces
- 3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
- 2 garlic cloves, minced
- 1 1/2 teaspoons extra-virgin olive oil
- 3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
- 1/8 teaspoon freshly ground black pepper
- 1/3 cup orange juice
- Heat the oven to 450 F. Lightly coat a baking pan with cooking spray.
- Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil, and sprinkle with rosemary and pepper.
- Place the chicken pieces in the baking dish. Pour the orange juice over the chicken.
- Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out.
- Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.
Serving size: One piece
- Calories: 204
- Total fat: 8 g
- Saturated fat: 2 g
- Trans fat: Trace
- Monounsaturated fat: 4 g
- Cholesterol: 118 mg
- Sodium: 95 mg
- Total carbohydrate: 2 g
- Dietary fiber: Trace
- Total sugars: 1 g
- Added sugars: 0 g
- Protein: 31 g
There you have it! Two great treats to keep your Winter Holidays yummy and healthy. This month we will continue to share great ways to stay on track to reach your goals!! With the Holidays coming up, keep in mind that nothing is better than gifting a loved one, or yourself, with fitness and health. At Live In Fitness we can give the gift of extra years of life and a more positive lifestyle! What’s more important than that? There are Limited Spaces, so book the holiday special for our fitness retreat now!