This is pretty simple to prepare with delicious and healthy results. Roasting chickens tend to have a higher fat content and therefore are perfect for this cooking method. The chicken provides zinc, while the carrots and sweet potatoes provide beta-carotene.
Course: Main Course
Servings: 6 people
- 1 large (between 5 - 8 lbs roasting chicken, rinsed, neck, liver and giblets removed
- 1/2 lemon
- 4-5 tbsp chopped fresh rosemary, plus a 5-inch sprig
- 2/3 cup whole grain Dijon mustard
- salt and freshly ground pepper
- 1/2 cup olive oil
- 2 large red onions, peeled, cut into 8 wedges
- 1 1/2 lbs small turnips, peeled if desired, cut into 1 1/2-inch pieces
- 1 lb peeled baby carrots
- 1/2 lb white or small Portobello mushrooms, cleaned
- 2 cup (or 15 oz can) low sodium chicken broth
- Preheat the oven to 375 degrees F. Place the chicken in a large roasting pan. Squeeze the juice of the lemon into the chicken cavity and place the lemon half and rosemary sprig in the cavity as well. Salt and pepper the cavity and the outside of the chicken. Set aside.
- In a medium bowl, whisk the mustard, olive oil, and chopped rosemary. Brush half of the mixture on the chicken (the remaining mixture will be divided for two other uses). Roast approximately 15 minutes per pound. A thermometer inserted into the thickest part of the thigh should register 170 degree F.
- Meanwhile, cover a large baking sheet with foil and grease the foil. Set aside 2 tablespoons of the remaining mustard mixture. In a large bowl, toss the remaining mixture with the prepared onion, turnips, sweet potato and carrots. Spread these out on the prepared baking sheet. Place in the same oven and roast for approximately 50 minutes. Add the mushrooms and continue roasting until all the vegetables are tender and beginning to brown, about another 10 minutes.
- Transfer chicken to a large platter and cover with foil. Spoon off the fat from the juices in the pan. Place the juices in a saucepan and whisk in the broth and remaining 2 tablespoons mustard mixture. Boil until reduced to approximately 2 cups, about 5-7 minutes. Season with salt and pepper to taste.
- Remove the foil from the chicken and surround the chicken with the vegetables. Serve with the sauce.
Play with the vegetables you roast: use white or yellow onions; substitute or mix in white or Yukon potatoes; try parsnips or a peeled winter squash. Add some garlic to the chicken cavity when roasting.
You can use bone-in pieces in lieu of a whole chicken – just place the pieces on a rack over a large foil-lined baking sheet and bake until done. Make a portion of the mustard mixture just for veggies or use it with fish.
Recipe source, Discovery Eye Foundation