Heart Healthy Whole Roasted Chicken Recipe
Learn how to roast a whole chicken with this reliably delicious recipe. A smoky mustard rub makes thus gluten-free dish a deeply savory delight.
Ingredients
Recipe yields 4 servings
Mustard Rub
2 Tbsp Dijon mustard
1 Tbsp paprika
1 Tbsp onion powder
1 tsp black pepper
1 tsp garlic powder
1 tsp white pepper
Marinade
2 cups water
3 Tbsp honey
2 Tbsp orange zest
6 garlic cloves
2 Tbsp black peppercorns
4 rosemary sprigs
2 thyme sprigs
1 qt reduced fat buttermilk
1 whole chicken (about 3 lbs)
Helpful how to videos
Directions
Step 1
In a small bowl, combine all mustard rub ingredients. Set aside.
Marinade
Step 1
In a small pot, place water, honey, orange peel, garlic, peppercorns, rosemary and thyme. Bring to a boil. Turn off heat and allow to cool to room temperature, about 1 hour. Stir in buttermilk.
Step 2
Rinse chicken and pat dry. Place in a small bucket or deep baking dish, pour buttermilk marinade over chicken, cover and let marinate, chilled, overnight, or at least 8 hours.
Step 3
Remove chicken from marinade, rinse, pat dry and let sit for 1 hour at room temperature. Coat chicken with mustard rub.
Chicken
Step 1
Preheat oven to 400°.
Step 2
On a flat surface, arrange chicken, breast side up, legs facing you. Place kitchen twine under the legs and pull up around the legs to tie legs together. Flip chicken over, with breast side down and legs facing you. Pull twine around wings and tie together. Place chicken on a rack in a roasting pan. Insert a meat thermometer in the thickest part of the thigh. Make a triangle-shaped piece of foil and cover chicken breast.
Step 3
Bake for 30 minutes. Pull chicken out of oven, remove foil and baste chicken with any pan juices. Reduce oven temperature to 325° and roast for another 30 to 45 minutes, or until temperature reads 165°. Let sit for 15 minutes before serving. Remove skin and serve.
Time: 90 minutes
Servings: 4
Calories: 189
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 4 oz chicken
Per serving:
calories:189
total fat:4g
sat fat:1g
cholesterol:97mg
sodium:84mg
total carb:0g
fibers:0g
proteins:35g
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About This Healthy Recipe
Not sure how to roast a chicken? No problem! This delicious and simple celiac-friendly dinner recipe makes roasting a chicken easier than ever before. Juicy, tender chicken in a buttermilk marinade makes for an easy and flavorful dish. While this recipe is high in protein, providing 35 grams per serving, it is low in both sodium (84mg per serving) and saturated fat (1g) making this recipe a great option for anyone following a heart-healthy diet. When you think this recipe can’t get any better, it does! Not only is this a heart-healthy chicken recipe…it’s also diabetic-friendly too! Since this recipe contains no carbohydrates (0g per serving) it is a perfect option for people with dietary restrictions. At just 189 calories per serving, you can’t go wrong with this deliciously healthy chicken recipe. Enjoy!
Thank you!