Low Sodium Frango Assado
Experience the bold flavors of Portugal with this Low Sodium Frango Assado, a healthier twist on the classic roasted chicken dish. This recipe combines the zesty brightness of fresh lemon, the earthy warmth of paprika, oregano, and thyme, and a hint of heat from red chili flakes to create a flavorful, juicy roast chicken without overloading on salt. By marinating the chicken with a fragrant olive oil-based rub and stuffing it with lemon slices and fresh parsley, you’ll achieve tender, aromatic meat with crispy, golden skin. Perfect for a family dinner or an impressive centerpiece, this low sodium Portuguese-style roast chicken is easy to prepare with minimal effort and bursts with natural, herbaceous flavors. Ready in just under two hours, it serves six and pairs beautifully with roasted vegetables or a light side salad.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 3.5 pounds whole chicken
- 2 whole lemon
- 3 tablespoons olive oil
- 6 whole garlic cloves
- 1 tablespoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon black pepper
- 3 tablespoons fresh parsley
- 0.5 teaspoon red chili flakes
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
Rinse the whole chicken thoroughly under cold water and pat dry with paper towels.
Step 3
Place the chicken in a large roasting pan, breast-side up.
Step 4
Zest and juice one lemon, and slice the other into thin rounds. Set aside the zest and juice.
Step 5
In a small bowl, mix together the olive oil, garlic (minced), paprika, oregano, thyme, black pepper, lemon zest, and lemon juice.
Step 6
Gently lift the skin over the chicken breasts and thighs using your fingers, and carefully rub about half of the marinade directly onto the meat, being careful not to tear the skin.
Step 7
Rub the remaining marinade all over the exterior of the chicken.
Step 8
Stuff the cavity of the chicken with the lemon slices and a few sprigs of fresh parsley.
Step 9
Sprinkle the red chili flakes over the top of the chicken for a little heat.
Step 10
Roast the chicken in the preheated oven for about 1 hour and 30 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear when the thickest part of the thigh is pierced with a skewer.
Step 11
Allow the chicken to rest for 10-15 minutes before carving.
Step 12
Serve the Frango Assado garnished with additional fresh parsley, if desired.
Nutrition Facts
| Serving size | (1785.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 701.2 |
| Total Fat 56.5g | 0% |
| Saturated Fat 10.4g | 0% |
| Polyunsaturated Fat 4.1g | |
| Cholesterol 119.1mg | 0% |
| Sodium 150.0mg | 0% |
| Total Carbohydrate 24.2g | 0% |
| Dietary Fiber 8.0g | 0% |
| Total Sugars 3.8g | |
| Protein 34.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 138.6mg | 0% |
| Iron 6.1mg | 0% |
| Potassium 891.4mg | 0% |
Source of Calories