Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Cooking Techniques > Using Herbs and Spices for Flavor

Low-Sodium Herb-Roasted Chicken with Lemon and Rosemary

A flavorful and healthy roasted chicken recipe that relies on fresh herbs and lemon for taste, eliminating the need for added salt. This recipe is perfect for a low-sodium diet while still delivering a delicious and satisfying meal.

Prep Time
15 minutes
Cook Time
60-75 minutes
Servings
4-6
Ingredients
  • 1 Whole chicken (about 3-4 lbs)
  • 2 tablespoons, chopped Fresh rosemary
  • 2 tablespoons, chopped Fresh thyme
  • 4 cloves, minced Garlic
  • 1 Lemon
  • 2 tablespoons Olive oil
  • 1/2 teaspoon Black pepper
  • 1 teaspoon Paprika
  • 1 Onion
  • 2 Carrots
  • 2 stalks, chopped Celery

Prepare the Chicken

Preheat your oven to 400°F (200°C). Rinse the chicken inside and out and pat it dry with paper towels. This helps the skin to crisp up nicely.

Make the Herb Mixture

In a small bowl, combine the chopped rosemary, thyme, minced garlic, black pepper, and paprika. Add the olive oil and mix well to form a paste. This herb mixture will infuse the chicken with flavor.

Season the Chicken

Rub the herb mixture all over the chicken, including under the skin of the breast, if possible. Squeeze the juice of half a lemon over the chicken and then place the squeezed lemon halves inside the cavity. This adds a bright citrus flavor and helps keep the chicken moist.

Prepare the Vegetables

Place the quartered onion, chopped carrots, and celery in the bottom of a roasting pan. This creates a bed for the chicken and adds flavor to the pan drippings.

Roast the Chicken

Place the chicken on top of the vegetables in the roasting pan. Roast for 60-75 minutes, or until the internal temperature of the thickest part of the thigh reaches 165°F (74°C). Basting the chicken with pan juices every 20 minutes helps to keep it moist and adds flavor.

Rest and Serve

Remove the chicken from the oven and let it rest for 10-15 minutes before carving. This allows the juices to redistribute, resulting in a more tender and flavorful bird. Serve the chicken with the roasted vegetables and pan juices.

Nutrition Facts Estimated per 100g of product

Calories: 200, Protein: 25g, Fat: 10g, Carbohydrates: 3g, Sodium: 50mg. Note: These values are estimates and can vary depending on the specific ingredients used.

Other Important Considerations for Nutrition

Always use fresh, high-quality herbs for the best flavor. Consider adding other vegetables like potatoes or sweet potatoes to the roasting pan. Adjust cooking time accordingly. Be mindful of the sodium content of any added ingredients, such as vegetable broth, if you choose to baste the chicken with it. Opt for low-sodium or no-salt-added options.

← Low-Sodium Chicken and Vegetable Stir-Fry with Coconut Aminos Low-Sodium Homemade Granola with Unsalted Nuts and Seeds →

FAQ

  • Can I use dried herbs instead of fresh?

    While fresh herbs provide the best flavor, you can use dried herbs if necessary. Use about 1 teaspoon of dried herbs for every tablespoon of fresh herbs.
  • 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 internal temperature should reach 165°F (74°C).
  • Can I add salt to this recipe?

    This recipe is designed to be low-sodium. However, if you prefer a saltier flavor, you can add a small amount of salt after cooking. Taste before adding any salt.