Low Sodium Classic Roast Chicken Dinner

Delight your taste buds with this Low Sodium Classic Roast Chicken Dinner, a healthier twist on a comforting family favorite. This recipe highlights tender, golden-brown roast chicken infused with the zesty freshness of lemon and the aromatic touch of rosemary, all prepared without added salt. Roasted alongside a colorful medley of carrots, red potatoes, and onions, this meal offers a well-rounded, hearty serving of wholesome goodness. Creamy garlic mashed potatoes made with low-sodium butter and whole milk complete the dinner, creating a balanced and flavorful feast. Perfect for a cozy family supper or an elegant gathering, this low sodium recipe ensures you'll enjoy all the rich, savory flavors you love without compromising on health. It's a must-try for anyone seeking a satisfying, heart-healthy roast chicken dish.

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

Ingredients

• 3.5 lbs whole chicken
• 2 tablespoons olive oil
• 1 large lemon
• 2 sprigs fresh rosemary
• 4 garlic cloves, minced
• 1 teaspoon ground black pepper
• 1 cup unsalted chicken broth
• 3 medium carrots, sliced
• 5 small red potatoes, quartered
• 1 large yellow onion, cut into wedges
• 3 sprigs fresh thyme
• 2 tablespoons extra virgin olive oil
• 3 tablespoons low-sodium butter
• 0.5 cup whole milk

Directions

Step 1

Preheat your oven to 425°F (220°C).

Step 2

Rinse the whole chicken and pat dry with paper towels. Ensure all cavity moisture is also removed.

Step 3

In a small bowl, combine 2 tablespoons of olive oil, the juice of half the lemon, minced garlic, and black pepper. Mix well.

Step 4

Rub the olive oil mixture all over the chicken, ensuring it's evenly coated. Stuff the chicken cavity with the lemon halves and rosemary sprigs.

Step 5

Place the chicken in a large roasting pan and pour the unsalted chicken broth around it.

Step 6

In a separate bowl, toss the carrots, potatoes, and onion with extra virgin olive oil and fresh thyme. Arrange the vegetables around the chicken in the roasting pan.

Step 7

Roast the chicken and vegetables in the preheated oven for about 1.5 hours, basting occasionally, until the chicken skin is golden brown and the internal temperature reaches 165°F (75°C).

Step 8

While the chicken is roasting, make the mashed potatoes by boiling quartered potatoes in a large pot until tender. Drain well.

Step 9

Mash the potatoes with low-sodium butter and whole milk, until creamy and smooth. Adjust the texture with more milk if needed.

Step 10

Once the chicken is roasted, let it rest for at least 10 minutes before carving.

Step 11

Remove the vegetables from the roasting pan and serve alongside slices of roasted chicken.

Step 12

Serve the garlic mashed potatoes on the side.

Nutrition Facts

Serving size	(3271.9g)

Amount per serving	% Daily Value*
Calories	1837.5

Total Fat 107.8g	0%
Saturated Fat 35.4g	0%
Polyunsaturated Fat 2.8g
Cholesterol 223.7mg	0%
Sodium 435.2mg	0%
Total Carbohydrate 175.7g	0%
Dietary Fiber 21.7g	0%
Total Sugars 33.9g
Protein 55.3g	0%

Vitamin D 53.7IU	0%
Calcium 431.1mg	0%
Iron 10.0mg	0%
Potassium 5075.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.2%

Protein: 11.7%

Carbs: 37.1%