Roast Chicken OR Capon

    Yield: 1 roasted bird
    servings depend on size of bird)
    Nutritional Information Per Serving (3 ounces cooked poultry):Calories: 179, Fat: 8 g, Cholesterol: 78 mg, Sodium: 192 mg,Carbohydrate: 0 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 25 g

    Diabetic Exchanges: 3 Lean Meat

    Source: "The New Family Cookbook for People with Diabetes"


    Ingredients

      1 roasting chicken or capon
      about 5 to 7 lbs)
      6 cloves garlic
      1 med lemon, cut in half
      2 T olive oil
      1 tsp salt
      1/2 tsp freshly ground pepper
      1/2 C chopped fresh parsley
      1 T chopped fresh rosemary
      or 1 tsp dried rosemary


    Preheat oven to 425 degrees. Wash chicken under cold running water and pat dry with paper towels. Trim and discard the extra fat.

    Crush two garlic cloves. In a small bowl, combine the crushed garlic, juice of 1/2 lemon, olive oil, salt, and pepper.

    Brush the cavity of the bird with some of the lemon-oil mixture. Reserve the remainder. Cut the remaining lemon half in pieces; put lemon pieces,remaining 4 garlic cloves, parsley, and rosemary in the cavity of the chicken. Tie the legs together with cotton string, or tuck them in the cavity of the bird.

    Set chicken, breast side up, on a rack in a roasting pan. Brush all outside surfaces of the bird with remaining lemon-oil mixture. Roast on lower or middle rack of the oven, turning the bird over every 30 minutes and basting with pan juices at each turn. Cooking time depends on the size of the bird. Allow 25 minutes per pound chicken is done when instant-read thermometer registers 165 degrees F.

    Remove chicken from the oven; let it rest about 15 minutes to set the juices, cover lightly with foil to keep it hot. Carve the chicken or cut in pieces. Remove the skin before eating.