A delicious and filling meal on a budget! By putting the herbs under the skin before roasting, you can save calories by removing the fatty skin without removing the flavor.
2 Tbsp minced garlic, divided
1 tsp salt, divided
3/4 tsp freshly ground black pepper, divided
1/2 tsp dried rubbed sage
1 (3 1/2 lb) roasting chicken
12 oz red potatoes, cut into wedges
1 1/2 cups cubed peeled butternut squash
2 Tbsp butter, melted
1. Preheat oven to 400 degrees F.
2. Combine 1 1/2 Tbsp garlic, 1/2 tsp salt, 1/2 tsp pepper, and sage in a small bowl.
3. Remove and discard giblets and neck. Loosen skin from breast and drumsticks. Lift wing tips up and over back – tuck under chicken. Rub garlic seasoning mixture under loosened skin.
4. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
5. Combine potatoes, squash, butter, 1 1/2 tsp garlic, 1/2 tsp salt, and 1/4 tsp pepper. Arrange vegetable mixture around chicken.
6. Vake at 400 degrees F for 1 hour or until a thermometer inserted into meaty part of thigh registers 165 degrees F. Let stand 10 minutes. Discard skin.
Yield: 4 servings (399 calories, 12.1 g total fat, 5 g saturated fat, 43.8 g protein, 25.9 g carbohydrate, 3.4 g fiber, 147 mg cholesterol)
Cooking Light, January 2010