Roasted chicken is a bit higher in calories than chicken breast cooked without the skin, but sometimes you just gotta splurge Even though you peel the skin off to stay at the low calorie level, because it was cooked with the skin on, it is super moist and quite tasty.
142 calories per 3 oz. serving of white breast meat
1 Roaster chicken
Preheat oven to 350 degrees. Remove chicken from wrappings, wash it off inside and out. If there are any packets of giblets or anything stuffed inside the chicken, be sure to remove them.
Place the chicken in a roaster pan, or a baking dish atop a rack. If you don’t have a rack or a roaster, you can just place it in a baking dish and it will do fine, the bottom will just have a bit of a different texture.
Sprinkle the inside of the chicken with salt and pepper and then stuff with the whole, peeled onions. As the chicken cooks, the onion flavor really flavors the meet nicely. Lay the chicken back down breast side up and sprinkle with salt, pepper and lemon pepper. Place ½ c water in the bottom of the pan so the chicken will ‘steam’ as it cooks. This helps keep the meat moist.
Spray one side of aluminum foil with Pam. Place this side toward the chicken and cover the pan trying not to press the foil down against the chicken – make more of a tent of the foil.
Cook chicken for the time directed on the package which will be based on the weight of the chicken. The juices should run clear when it is completely done. Chickens usually cook for 15 minutes per pound.
Let it sit a bit before carving so that the juices do not all leave the meat as you carve it.
Here are some great instructions for how to carve a chicken – it’s really not hard ! Especially if you are mainly wanting nicely sliced breast meat (and you can save the thighs, legs and other dark meat for making soup).