Our last chicken meal is a classic standard at our homes – whole roasted chicken, this time teamed with roasted root vegetables. Couldn’t be simpler or tastier. For us, there’ll be leftovers for another meal or a couple of lunches.
When we make this, we add a large salad of baby greens, sliced cucumber, and diced tomato with a fat-free Italian dressing. Fresh fruit, such as a bowl of berries or a small apple or pear suffices for dessert.
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
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 shelf in a shallow roast 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)
Roasted Chicken with Root Vegetables
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Hey, I’m Linda Andini! Thank you for your visit our site, I am very happy !! So many favorite diabetic foods around the table, especially when surrounded by people I love. And of course, everything gets better with a lot of delicious food recipes.