It has long been assumed by those unfamiliar with soul food that chicken must be fried. While chicken is undoubtedly one of the most important staples of soul food, it can be prepared without the fryer. Chicken has long been considered tantalizingly good, but baked and broiled chicken allows for soul food eaters to eat their share of delicious chicken without the guilt and fear of health.

 

The History Makers Featured Audio Clip:            ​​This is a clip of Kenneth Gamble, American songwriter and producer, on his favorite food.

 

HEALTHY RECIPE FOR ROASTED CHICKEN



Here is a recipe from Myrecipes.com that features a Roasted Chicken with Lemons and Thyme from the popular website Cooking Light. We hope you enjoy it!



Ingredients

 

1 (6-pound) roasting chicken
2 teaspoons Hungarian paprika
2 tablespoons chopped fresh thyme, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
2 lemons, divided
Cooking spray
1 teaspoon olive oil
2 tablespoons all-purpose flour
1/2 cup dry white wine (such as sauvignon blanc)
1 cup fat-free, less-sodium chicken broth
1 tablespoon fresh lemon juice
2 teaspoons sugar
Lemon slices (optional)
Thyme sprigs (optional)



Instructions

 

Preheat oven to 425°.

Remove and discard giblets and neck from chicken. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine the paprika, 1 tablespoon thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper; rub under loosened skin. Thinly slice 1 lemon; arrange slices under loosened skin. Cut remaining lemon into quarters. Place lemon quarters inside chicken cavity. Add the remaining 1 tablespoon thyme to chicken cavity.

Place chicken on the rack of a broiler pan or roasting pan coated with cooking spray. Brush oil over skin. Cover chicken with aluminum foil. Bake at 425° for 30 minutes. Uncover and bake 50 minutes or until an instant-read thermometer inserted into thigh registers 165°. Transfer chicken to a cutting board; cover with foil, and let stand 15 minutes before carving.

Place a zip-top plastic bag in a 2-cup glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into measuring cup, stopping before fat layer reaches opening; discard fat. Place pan on stove top over medium heat. Sprinkle flour into pan. Add wine; bring to a boil, stirring constantly with a whisk. Add drippings, broth, juice, sugar, remaining 3/4 teaspoon pepper, and remaining 1/2 teaspoon salt to pan, stirring constantly with a whisk until slightly thickened. Remove from heat.

Remove skin and lemon slices from chicken, and remove lemon wedges from cavity; discard. Carve chicken, and arrange on a serving platter. Serve with gravy. Garnish with additional lemon slices and thyme sprigs, if desired.



Nutritional Information

​Amount per serving

Calories: 174  Calories from fat: 35%  Fat: 6.7g  Saturated fat: 1.8g  Monounsaturated fat: 2.7g Polyunsaturated fat: 1.5g  Protein: 23.5g  Carbohydrate: 3.2g  Fiber: 0.1g  Cholesterol: 69mg  Iron: 1.3mg Sodium: 417mg  Calcium: 21mg

 

Here is a Youtube Video for a demonstration on how to cook the healthier roasted chicken recipe from above.