Healthy Recipe: Herb-Roasted Chicken

This roasted chicken recipe is a wonderful year-round meal. Herbs are the centerpiece of this recipe — harvest or buy your favorite herbs to give this roasted chicken its flavor.

We remove the skin in this dish to remove the saturated fat and calories, so this is a good recipe for diets that require lower fat.

The citrus, onion and garlic also provide flavor, and you can squeeze the juices over the chicken after its finished roasting.

Recipe: Herb-roasted chicken


  • 1 chicken
  • 2 onions
  • 8 garlic cloves
  • 1 orange
  • 2 lemons or limes
  • 2 tbsp canola  oil
  • 1/2 tbsp sage, chopped
  • 1/2 tbsp rosemary, chopped
  • 1/2 tbsp oregano, chopped
  • 1/2 tbsp thyme, chopped
  • Pepper, to taste


Preheat your oven to 350 degrees .

Remove as much of the skin from the bird as possible.

In a small bowl mix the Canola oil & the herbs:  sage, rosemary, oregano, thyme & pepper.  Let herb and oil mixture sit.

Chop/cut the onions, garlic, orange and lemon and fill the chicken’s cavity.  These will not be eaten but will provide additional moisture and aromatics to flavor the chicken from the inside.  Whatever will not fit into the bird, place around the bird.

Dry the whole chicken with a clean cloth or paper towel. Rub the chicken down with your canola-herb- pepper mix.

Cover and slide your herb-coated chicken(s) into a 350 degree oven for an hour and fifteen minutes.

Once the chicken has roasted, let it rest for 10-15 minutes. This will allow all of the juiciness of the bird to redistribute to the right places and avoid dry chicken.

Sprinkle on some more herbs to finish things up.  If desired, squeeze lemon and orange over cooked chicken for added citrus flavor.

Nutritional Analysis for 3 ounces of roast chicken

Calories 150
Carbohydrate 0 g
Fiber 0 g
Fat 3 g
Protein 27 g
Sodium 63 mg