Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Cooking Techniques > Citrus Juices for Brightness

Lemon Herb Roasted Chicken (Low Sodium)

A flavorful and healthy roasted chicken recipe using fresh herbs and lemon juice to enhance taste without added salt. Perfect for a low-sodium diet.

Prep Time
15 minutes
Cook Time
1 hour 15 minutes
Servings
6
Ingredients
  • 1 each Whole Chicken (about 3-4 lbs)
  • 2 each Lemon
  • 2 tablespoons Fresh Rosemary
  • 2 tablespoons Fresh Thyme
  • 4 cloves Garlic
  • 2 tablespoons Olive Oil
  • 1/2 teaspoon Black Pepper
  • 1 medium Onion
  • 2 medium Carrots
  • 2 stalks Celery

Preparation

Preheat oven to 400°F (200°C). Rinse the chicken inside and out and pat dry with paper towels.

Herb and Lemon Mixture

In a bowl, combine the chopped rosemary, thyme, minced garlic, olive oil, and black pepper. Zest one lemon and add the zest to the herb mixture. Cut the zested lemon in half and set aside.

Stuffing the Chicken

Loosen the skin of the chicken breast by gently sliding your fingers between the skin and the meat. Rub half of the herb mixture under the skin. Stuff the cavity of the chicken with the halved lemon and the quartered onion.

Roasting

Place the chopped carrots and celery in the bottom of a roasting pan. Place the chicken on top of the vegetables. Rub the remaining herb mixture on the outside of the chicken. Squeeze the juice of the second lemon over the chicken.

Baking

Roast the chicken for 1 hour and 15 minutes, or until a meat thermometer inserted into the thickest part of the thigh registers 165°F (74°C). Baste the chicken with the pan juices every 20 minutes to keep it moist.

Resting and Serving

Remove the chicken from the oven and let it rest for 10 minutes before carving. This allows the juices to redistribute, resulting in a more tender and flavorful chicken. Serve with the roasted vegetables and pan juices.

Nutrition Facts (Estimated per 100g)

Calories: 180, Protein: 25g, Fat: 8g, Carbohydrates: 2g, Sodium: 60mg (estimated based on no added salt).

Other Important Considerations for Nutrition

This recipe is naturally low in sodium due to the avoidance of added salt. Ensure that all ingredients used are also low in sodium, particularly store-bought broths or seasonings if you choose to add any. Fresh herbs and citrus are excellent ways to enhance flavor without relying on salt.

← Herb and Lemon Roasted Chicken (Low-Sodium) Lemon Herb Roasted Chicken with Balsamic Vinegar Glaze (Low Sodium) →

FAQ

  • Can I use dried herbs instead of fresh?

    Yes, you can use dried herbs. Use about 1 teaspoon of each dried herb for every tablespoon of fresh herb called for in the recipe. Note that the flavor will be more concentrated.
  • How do I know when the chicken is done?

    The best way to ensure the chicken is cooked through is to use a meat thermometer. Insert it into the thickest part of the thigh, avoiding the bone. The chicken is done when the thermometer registers 165°F (74°C).
  • What if I don't have fresh thyme?

    You can substitue fresh marjoram, or use 1 teaspoon of dried thyme instead of 1 tablespoon of fresh thyme.