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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish. Check to make sure the mayonnaise and the sour cream is gluten-free.

 

"A good spicy challenge strikes a balance between flavor and fear." -Adam Richman

The refrigerator light goes on...

Roast chicken recipes beg the question: skinless or not?

For years we have been told to not eat the chicken skin. It is one of the foundational pieces of advice when people are taught about eating healthy.

I think that this is bad advice. Not because I want you to eat more calories or more saturated fat - I would prefer just the opposite - but eating healthy and eating well is about striking a balance between just that: eating well and eating healthy. And sometimes you want to have a piece of chicken with the skin on.

Yes, there are a lot of recipes on the Dr. Gourmet website that call for skinless chicken thighs or breasts. But not all of them. Roast Chicken »

 

 

Peruvian Chicken

Servings: 8 | Serving size: 1 piece chicken

Cooking Time: 75 Minutes

This recipe can be multiplied by 2. Roast chicken makes great leftovers hot or cold, and the leftover sauce is great on sandwiches in place of mustard or mayo.

Serve with Roasted Potatoes or Plain Mashed Potatoes[Low Sodium Version] or Savory Quinoa [Low Sodium Version] as well as Green Beans with Red Onion or Jicama Slaw or Cucumber and Chive Salad [Low Sodium Version]

Peruvian Chicken recipe from Dr. Gourmet

Ingredients

  • 2 medium jalapeno peppers
  • 1 cup fresh cilantro
  • 4 cloves garlic (divided)
  • 2 Tbsp reduced fat mayonnaise
  • 1/4 cup reduced fat sour cream
  • 2 Tbsp olive oil (divided)
  • 1/2 lime (juiced)
  • 1 tsp lime zest
  • 1/4 tsp salt
  • fresh ground black pepper to taste
  • 1 Tbsp ground cumin
  • 1 Tbsp paprika or smoked paprika
  • 1/2 tsp fresh ground black pepper
  • 1/2 tsp dried oregano
  • 4 tsp reduced sodium soy sauce or gluten-free tamari sauce
  • 1 medium whole chicken (about 4 pounds)

To make the sauce, place the peppers, cilantro, 2 cloves of garlic, mayonnaise, sour cream, 1 tablespoon olive oil, lime juice, lime zest, salt, and fresh ground black pepper to taste in a blender and puree until smooth.

Place in the refrigerator to chill.

Preheat the oven to 325°F.

Mince the remaining 2 cloves of garlic and place in a large mixing bowl.

Add the cumin, paprika, 1/2 teaspoon black pepper, oregano, 1 tablespoon olive oil, and the soy sauce to the bowl.

Blend well.

Split the chicken in half and coat thoroughly with the rub.

Place both halves of the chicken on a roasting rack, skin side up, and roast for about 60 minutes until the internal temperature is 160°F at the center of the breast.

Remove from the oven and let rest for about 5 minutes. Cut into 8 pieces – two wings, two thighs and four breast pieces.

Serve topped with the green sauce.

Nutrition Facts

Serving size: 1 piece chicken

Servings: 8

Amount Per Serving

Calories 180 Calories from Fat 81
% Daily Value
Total Fat 9g 11%
    Saturated Fat 2g 10%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 85mg 28%
Sodium 280mg 12%
Total Carbohydrates 3g <1%
    Dietary Fiber <1g 2%
    Sugars 0g
Protein 23g
Vitamin A 5% Vitamin C 7%
Calcium 2% Iron 8%
Vitamin K 10mcg Potassium 400mg