Roast Whole Chicken: A Global Delight
Roast whole chicken is an internationally loved dish, often prepared in styles like American, Mediterranean, or Asian. With its crispy outer layer and juicy interior, it’s perfect for gatherings and celebrations. For individuals with diabetes or heart conditions, you can reduce the oil and replace breadcrumbs with almond flour or oat flakes.. Athletes can benefit from added natural spices to boost metabolism. This dish is also ideal for seniors and children when salt and oil are controlled. Roast chicken not only offers exceptional taste but also serves as a high-quality protein source, though balance is key in managing its fat and calorie content.
Benefits:
- High protein content for muscle growth and health maintenance.
- Rich in B vitamins and essential minerals like phosphorus and selenium.
harmful effects:
- Can be high in calories and fat if prepared with excessive oil.
- High salt content may not be suitable for individuals with hypertension.
Adjustments for Specific Groups:
- For Diabetics: Use almond flour instead of breadcrumbs and reduce oil.
- For Heart Patients: Use olive oil instead of regular oil and reduce salt intake.
- For Athletes: Add spices like smoked paprika and turmeric for a metabolism boost.
- For Children and Seniors:Use mild spices and control the salt content.
Ingredients For 6 Serves
Whole chicken | 1 (1.5–2 kg) |
Yogurt | 1 cup |
Garlic (grated) | 3 cloves |
Lemon juice | 2 tablespoons |
Salt | 1 teaspoon |
Olive oil | 2 tablespoons |
Black pepper | To taste |
red pepper | To taste |
Breadcrumbs | 1 cup |
cook time
Preparation Time | 20 minutes |
Cooking Time | 90 minutes |
Total Time | 1 hour and 50 minutes |
Nutrition Facts (per serving)
Calories | 320 calories |
Fat | 15 grams |
Protein | 35 grams |
Carbohydrates | 8 grams |
Fiber | 1 grams |
Let's get started
Step 1
Marination:
- Mix the chicken with yogurt, garlic, lemon juice, olive oil, salt, and spices. Marinate for at least 4 hours (or preferably overnight) in the refrigerator.
Step 2
Prepping for Cooking:
- Coat the marinated chicken with breadcrumbs.
Step 3
Cooking:
- Bake in a preheated oven at 200°C (392°F) for 90 minutes, or fry in a deep pan over low heat.
Pro Tips:
1. Marinate the chicken in advance for enhanced flavor.
2. Use a meat thermometer; the internal temperature should reach 75°C (167°F).
3. Spray a little oil on the chicken before placing it in the oven for a crispier skin.
