With a few simple steps you can cook a succulent, flavorful bird. Not only is this protein affordable, it’s also a versatile go-to meat for simple, healthy recipes. Don’t be afraid of the dark meat—it’s packed with flavor and loaded with B vitamins, zinc and iron, and contains only a negligible amount more fat and calories than white meat.
5–7-pound chicken, giblets
removed from cavity
1 small onion, peeled and quartered
1 head garlic, sliced in half
1 bunch cilantro, washed and stems
1 bunch parsley, washed and stems removed
1 lemon, washed and quartered
Juice of 3 lemons
2 T olive oil
1 tsp salt
1/2 tsp pepper
Preheat oven to 425 degrees. Pour lemon juice over the chicken. Rub chicken with olive oil, salt and pepper, including under the skin of the breast of the chicken. Place one quarter of the lemon, onion, cilantro and parsley between the skin and the breast meat. Place the rest of the lemon, onion, cilantro, parsley and all of the garlic in the cavity of the chicken. Pull legs to cover the cavity and wings to overlap the breast. Set in a roasting pan breast side down. Roast for approximately 75 minutes, until a thermometer inserted into the thickest part of the breast reads 175 degrees. Recommended: Baste the chicken with juices from the pan every 15 minutes after first 30 minutes of cooking. Transfer to a cutting board and let rest for 15 minutes before carving. To carve, remove skin from chicken and discard aromatics. Cut all meat from breast, thighs, legs and wings. Note: Any herbs, including dried, can be used in this recipe.
Now what? Enjoy your chicken with a side dish of your choice, or use it in one of these tasty, simple recipes.