Roasted Chicken with Root Veggies


This main course provides 444 calories, 25 g of protein, 15 g of fat, 9 g of fiber, and 26 mg of omega-3 fatty acids, which protects against atherosclerosis and heart disease. 

4 : :  lbs: :  bone-in chicken pieces (approximately 2 breasts, 2 thighs, and 2 drumsticks): : 
6 : :  small: :  red potatoes, cut into 1-inch pieces: : 
4 : :  medium: :  carrots, cut into 2-inch pieces: : 
2 : :  medium: :  parsnips, cut into 2-inch pieces: : 
2 : :  cups: :  brussels sprouts, halved: : 
1 : :  small: :  onion peeled and quartered: : 
6 : :  cloves: :  garlic, peeled and smashed: : 
3 : :  teaspoons: :  fresh thyme: : 
3 : :  teaspoons: :  fresh rosemary: : 
4 : :  tablespoons: :  olive oil: : 
Preheat oven to 475°F. Place potatoes, carrots, parsnips, Brussels sprouts, onion, garlic, 2 teaspoons thyme, 2 teaspoons rosemary and 2 tablespoons olive oil in bowl. Season with salt & pepper. Mix well. Place chicken, 1 teaspoon thyme, 1 teaspoon rosemary, and 2 tablespoons olive oil in another bowls. Season with salt & pepper. Combine until chicken is coated. Spread vegetables on a rimmed baking sheet. Place chicken, skin side up, on top of vegetables. Bake 35-40 minutes, rotating baking sheet halfway through. Temperature should register 160°F and juices should run clear. Remove from oven and let rest 10-15 minutes. Serve and enjoy.

Nutrition Value for Roasted Chicken Recipe:

No. of serving: 6

 

Size of serving: approximately 4 oz chicken & 1 cup veggies

Calories 444


Total Fat 15 g

 

Total Carbohydrate 54 g

Dietary Fiber 9 g

 

Protein 25 g

 

Vitamin A 365 µg

Vitamin C 57 mg

Calcium 94 mg

Potassium 1663 mg

Iron 3 mg

Magnesium 98 mg

Phosphorous 357 mg

Potassium 1663 mg

Folate 110 µg

Niacin 10 mg

Omega 3-EPA 6 mg

Omega 3-DHA 20 mg

If you have a known allergy to either rosemary or thyme you can leave them out from roasted chicken. 
Roasted chicken recipe with root veggies also provides 35% of the daily value (DV) for potassium, 32% DV for magnesium, and 9% DV for calcium, all three help in regulating high blood pressure, a risk factor for heart disease. In addition, it provides 70% DV for niacin which aids in lowering bad cholesterol (LDL) and increasing good cholesterol (HDL), thereby reducing the risk of heart attacks as well as 110 ug folic acid, which helps clear out homocysteine, an amino acid that damages the lining of blood vessels and promotes atherosclerosis. This meal of roasted chicken supplies 52% DV for vitamin A and 76% DV for vitamin C, important antioxidants that lower inflammation associated with heart disease.