Orange rosemary roasted chicken
Dietitian's tip: Rosemary — an herb with a piney flavor — can season a variety of foods including roasted potatoes, mushrooms, stuffing, ripe melon, poultry and meats. Use the herb with care, however. Too much can be overpowering.
SERVES 6
Ingredients
3 skinless, bone-in chicken breast halves, each 6 ounces
3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
2 garlic cloves, minced
1 1/2 teaspoons extra-virgin olive oil
3 teaspoons fresh rosemary, minced, or 1 teaspoon dried rosemary
1/8 teaspoon freshly ground black pepper
1/3 cup orange juice
Directions
Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.
Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil and sprinkle with rosemary and pepper.
Place the chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out.
Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.
Nutritional Analysis(per serving)Calories 170 Cholesterol 76 mg
Protein 25 g Sodium 70 mg
Carbohydrate 2 g Fiber 0 g
Total fat 6 g Potassium 245 mg
Saturated fat 1.5 g Calcium 16 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes 4
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 2
http://www.mayoclinic.com/health/hea...ecipes/NU00414 
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