Recipes: Adventures with Chicken

the recipes

march 2002

Adventures with Chicken

Roasted Chicken with Root Vegetables

(makes 6 servings)

1	3 1/2-pound (1680 g) whole frying chicken
	olive oil cooking spray
	dried Italian mixed herbs
3	small Yukon Gold potatoes, about 5 ounces (270 g) total, scrubbed and quartered
3	very small turnips, about 4 ounces (120 g) total, peeled and quartered
3	small carrots, peeled and each cut into 3 pieces
	salt (optional)
	freshly ground pepper

Preheat oven to 400°F (200°C), Gas Mark 6. .
Rinse the chicken, discarding giblets, neck, and any visible fat. Pat dry with paper towels. Place the chicken on a rack in a shallow roasting pan. Lightly coat chicken with cooking spray and sprinkle with Italian herbs. Roast for 30 minutes.
Meanwhile, arrange vegetables in a second shallow pan. Coat with cooking spray and sprinkle with herbs, salt (if using), and pepper. Place in oven alongside chicken and continue to roast for another 35 to 45 minutes, until chicken is done and vegetables are golden brown and tender.
Transfer chicken and vegetables to a serving platter. Carve chicken and serve, discarding the skin.

Per 4-ounce serving:	218 calories (31% calories from fat ), 29 g protein, 8 g total fat (2.0 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 84 mg cholesterol, 105 mg sodium, 484 potassium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (bread/starch)

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