Condition: Diabetes
Cuisine type: Mediterranean
Start to finish: 1 hour
Servings: 6
This lean protein dish combines aromatic herbs and citrus to maximize flavor without added fats or sugars. The slow roasting method helps maintain moisture while keeping the glycemic impact, or blood sugar response, low. The addition of vegetables and carefully portioned potatoes creates a complete meal that's suitable for blood sugar management.
Equipment needed
- Large rimmed baking sheet
- Aluminum foil
- Small mixing bowl
- Measuring spoons
- Sharp knife
- Cutting board
- Meat thermometer
- Paper towels
Ingredients
- 4 pounds bone-in, skin-on chicken pieces
- 3 tablespoons olive oil
- 4 cloves garlic, minced
- 2 lemons
- 2 tablespoons fresh rosemary, chopped
- 2 tablespoons fresh thyme leaves
- 1 tablespoon fresh oregano, chopped
- 1 teaspoon black pepper
- 1/2 teaspoon salt
- 1 pound baby potatoes, halved
- 1 large onion, cut into wedges
- 2 cups baby carrots
Instructions
- Heat oven to 400 F. Line a large rimmed baking sheet with foil.
- Zest and juice 1 lemon; slice the other lemon into thin rounds.
- Mix olive oil, garlic, lemon zest, lemon juice, rosemary, thyme, oregano, pepper, and salt in a small bowl.
- Pat chicken pieces dry with paper towels.
- Rub herb mixture under and over chicken skin.
- Arrange chicken pieces on prepared baking sheet.
- Toss potatoes, onion, and carrots with remaining herb mixture.
- Arrange vegetables around chicken.
- Top with lemon slices.
- Roast for 45 to 50 minutes, until chicken reaches 165 F and vegetables are tender.
- Let rest 5 minutes before serving.
Nutritional information
- 385 calories
- 42 grams protein
- 18 grams carbohydrates
- 4 grams fiber
- 17 grams fat
- 310 milligrams sodium
Diet compatibility
- Gluten-free
- Mediterranean diet
- Dairy-free
Storage tip
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a 350 F oven until warmed through to maintain crispy skin.
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