Roast Chicken with Potatoes

If you’re looking for a great source of lean, low fat protein, this bird is the word. The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight and aid weight loss.

Ingredients :

2 tablespoons minced garlic, divided

1 teaspoon salt, divided

3/4 teaspoon freshly ground black pepper, divided

1/2 teaspoon dried rubbed sage

1 (3 1/2-pound) roasting chicken

Cooking spray :

12 ounces red potatoes, cut into wedges

2 tablespoons butter, melted

 

Preparation :

1. Preheat oven to 400°.

2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.

3. Combine potatoes, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.

 

Nutritional Information :

Calories 399

Fat 12.1 g

Satfat 5 g

Monofat 3.2 g

Polyfat 1.7 g

Protein 43.8 g

Carbohydrate 25.9 g

Fiber 3.4 g

Cholesterol 147 mg

Iron 3.5 mg

Sodium 791 mg

Calcium 77 mg