Spiced Roasted Chicken

Lee Harrelson
While it's easy enough to buy a rotisserie chicken, roasting chicken at home allows you to control the sodium, flavorings, and quality of ingredients. Preparation is simple, while cooking is hands-off. Serve with Quick Carrot and Raisin Salad and mashed potatoes.

Yield:

4 servings (serving size: about 5 ounces meat)

Recipe from

Nutritional Information

Calories 185
Caloriesfromfat 31 %
Fat 6.4 g
Satfat 1.3 g
Monofat 2.9 g
Polyfat 1.2 g
Protein 29 g
Carbohydrate 0.8 g
Fiber 0.3 g
Cholesterol 92 mg
Iron 2.1 mg
Sodium 403 mg
Calcium 27 mg

Ingredients

1 (3 3/4-pound) whole roasting chicken
1 teaspoon dried oregano
1 teaspoon cumin seed, crushed
1 teaspoon bottled minced garlic
2 teaspoons olive oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
Cooking spray

Preparation

Preheat oven to 375°.

Remove and discard giblets and neck from chicken; trim excess fat. Starting at neck cavity, loosen skin from breasts and drumsticks by inserting fingers, gently pushing between skin and meat.

Combine oregano, cumin seed, garlic, oil, salt, and ground cumin in a small bowl. Rub seasoning mixture under loosened skin and over breasts and drumsticks. Tie ends of legs together with twine. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a rack coated with cooking spray, and place rack in a roasting pan.

Bake at 375° for 40 minutes.

Increase oven temperature to 450° (do not remove chicken from oven); bake an additional 12 minutes or until a thermometer inserted in the meaty part of thigh registers 165°. Remove chicken from pan; let stand 15 minutes. Remove skin from chicken; discard.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Maureen Callahan,

January 2007