STEROID
04-07-2012, 12:32 AM
F.I.S.T. Roast Chicken
http://img850.imageshack.us/img850/6922/fistroastchicken.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimageshack.us%2Fphoto%2Fmy-images%2F850%2Ffistroastchicken.jpg%2F)
Total Time: 90 Minutes
Serves: 6
Ingredients
Olive oil cooking spray
8 cloves garlic, finely chopped
3 tbsp fresh rosemary, finely chopped, plus sprigs for garnish
1 tsp salt substitute
1 roasting chicken (7 lb)
Kitchen twine
1 lemon, sliced (optional)
Directions
Heat oven to 400°. Lightly coat a roasting pan and rack with cooking spray. Combine garlic, rosemary and salt in a bowl. Remove giblets and neck from chicken; trim fat. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin.
Tuck wing tips under back of chicken; tie ends of drumsticks together with twine. Season with additional salt and black pepper; place breast side up in pan. Roast, basting twice with pan juices, until a meat thermometer inserted into thickest part of thigh (and not touching bone) reads 175°, about 1 1/2 hours. Let stand 10 minutes before carving (remove skin). Garnish with rosemary sprigs and lemon slices, if desired, and served with brown rice)
Nutritional Info (Chicken Alone)
Amount Per Serving
Calories: 225
Total Fat: 5g
Cholesterol: 101 mg
Sodium: 157 mg
Total Carbs: 2 g
Dietary Fiber: 0.1 g
Protein: 43 g
With 1/2 Cup Brown Rice
Calories: 334
Fat: 6 g
Sodium: 161 mg
Total Carbs: 24 g
Dietary Fiber: 2 g
Protein: 46 g
http://img850.imageshack.us/img850/6922/fistroastchicken.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimageshack.us%2Fphoto%2Fmy-images%2F850%2Ffistroastchicken.jpg%2F)
Total Time: 90 Minutes
Serves: 6
Ingredients
Olive oil cooking spray
8 cloves garlic, finely chopped
3 tbsp fresh rosemary, finely chopped, plus sprigs for garnish
1 tsp salt substitute
1 roasting chicken (7 lb)
Kitchen twine
1 lemon, sliced (optional)
Directions
Heat oven to 400°. Lightly coat a roasting pan and rack with cooking spray. Combine garlic, rosemary and salt in a bowl. Remove giblets and neck from chicken; trim fat. Starting at the neck cavity, gently loosen skin from breasts and drumsticks; spread rosemary mixture evenly under skin.
Tuck wing tips under back of chicken; tie ends of drumsticks together with twine. Season with additional salt and black pepper; place breast side up in pan. Roast, basting twice with pan juices, until a meat thermometer inserted into thickest part of thigh (and not touching bone) reads 175°, about 1 1/2 hours. Let stand 10 minutes before carving (remove skin). Garnish with rosemary sprigs and lemon slices, if desired, and served with brown rice)
Nutritional Info (Chicken Alone)
Amount Per Serving
Calories: 225
Total Fat: 5g
Cholesterol: 101 mg
Sodium: 157 mg
Total Carbs: 2 g
Dietary Fiber: 0.1 g
Protein: 43 g
With 1/2 Cup Brown Rice
Calories: 334
Fat: 6 g
Sodium: 161 mg
Total Carbs: 24 g
Dietary Fiber: 2 g
Protein: 46 g