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Spice-Marinated Roasted Chicken

Name: Spice-Marinated Roasted Chicken
Prep time: 10
Cook time: 90

5 out of 5 stars (based on 3 reviews)

10 min prep

90 min total

8 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

A good marinade is key for a flavorful, juicy chicken. And the beauty of marination is that you can prepare the chicken in advance, then throw it on the grill or in the oven whenever...

While the chicken is baked with the skin on, be sure to remove the skin before eating to reduce the overall saturated fat.

1 whole chicken (about 3½ to 4 pounds)
½ cup plain low-fat yogurt (Greek or regular)
2 tablespoons extra virgin olive oil
½ tablespoon mustard
1 tablespoons lemon juice
1 teaspoon lemon zest
4 garlic cloves, minced
1 tablespoon fresh ginger, peeled and minced
½ teaspoon smoked paprika
½ teaspoon ground cumin
¾ teaspoon salt
¼ teaspoon ground black pepper

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Nutrition Facts

Calories

367 cals

Fat

26 g

Saturated Fat

7 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

12 g

Carbohydrates

2 g

Sugar

1 g

Fiber

0 g

Protein

29 g

Sodium

345 mg

Directions

In a medium bowl, whisk together the yogurt, olive oil, mustard, lemon zest, lemon juice, garlic, ginger, paprika, cumin, salt, and pepper.
Pat the chicken dry with a paper towel and place it in a large bowl. Rub the marinade between the skin, breast, thighs and inside the cavity. Pour the remaining marinade over the chicken and smear it all over. Cover and marinate in the refrigerator for 30 minutes up to 12 hours.
Preheat oven to 400 degrees.
Transfer the marinated chicken to a baking pan breast side up. Roast on the middle rack for 50-60 minutes, or until it browns, and the internal temperature reaches 165 degrees. Remove it from the oven and let it rest for 10 minutes. Discard skin. Transfer chicken to a serving platter. Carve chicken and serve.

Chef Tips

Marinating the chicken for longer will increase its flavor. However, when marinating for longer than 24 hours, the meat may begin to break down and become mushy. We recommend 12 hours as a sweet spot — it yields plenty of flavor without compromising the texture.

Keep a food thermometer to check the temperature of the chicken. Over-baking the chicken will make it dry.If the chicken starts to get too dark before it reaches the proper internal temperature, you can cover it with a piece of foil over the top to protect the skin from burning.

For serving, try roasted or grilled vegetables, corn tortillas, and a bit of yogurt (instead of sour cream).

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Spice-Marinated Roasted Chicken