Roast Chicken with Turnips & Garlic - Cook For Your Life- anti-cancer recipes

Roast Chicken with Turnips & Garlic

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

There is nothing quite so delicious as a good, juicy roast chicken. The key is to buy a quality free-range bird and cook it in a hot oven. Here, garlic is cooked in its...


Ingredients

  • 1 free-range antibiotic and hormone free chicken (about 3½ to 4 lbs)
  • 2 tablespoons extra virgin olive oil, divided
  • Salt and pepper, to taste
  • 8 garlic cloves, left whole
  • 1 medium shallot, left whole
  • 4 to 6 medium white turnips, washed and quartered
  • ½ lemon
  • 8 sprigs fresh thyme

Nutrition Facts

Calories

504 cals

Fat

34 g

Saturated Fat

9 g

Polyunsaturated Fat

7 g

Monounsaturated Fat

15 g

Carbohydrates

12 g

Sugar

5 g

Fiber

3 g

Protein

38 g

Sodium

962 mg

Directions

  1. Pre-heat the oven to 400 degrees.
  2. Rub the chicken with 1 tablespoon of olive oil, salt and pepper. Set it in a roasting pan.
  3. Toss the turnips and garlic cloves with the remaining tablespoon of olive oil and salt and pepper, then arrange around the chicken.
  4. Squeeze the lemon over the chicken, then place the lemon into cavity of the chicken along with the shallot and 2 branches of thyme.  Cover the breast, legs and vegetables with the remaining thyme branches.
  5. Roast the chicken for 45-60 minutes, basting the chicken and turning the vegetables from time to time. The chicken is ready when the juices run clear when the thigh is pierced, or when the thigh meat reaches 165 degrees.
  6. Let the chicken rest for 10-15 minutes. Cut chicken and serve with roasted vegetables.

Chef Tips

The portioning may seem stingy to those of us who are used to eating servings of ½ a chicken in restaurants, but that’s too big! Go easy. The recommended allowance for protein from meat is 6oz. If we take the bones into account, that’s only about one-eighth of a 4-pound chicken.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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