F.I.S.T. Roast Chicken



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