Healthy You, Healthy New year!
By Jacqueline Gomes, RDN, MBA
As we say goodbye to the old and welcome in the new, it’s time to channel our inner wellness warriors and embark on a journey towards a healthier, happier version of ourselves. Say goodbye to the snooze button and hello to energizing mornings filled with promise!
Let’s make 2024 the year of self-love and self-care. Swap that sugary cereal for a vibrant fruit bowl, and let’s kick off our day with a dance in the living room – because who said workouts can’t be fun? Remember, it’s not about the destination; it’s about the journey, and that journey is about to get a whole lot tastier.
Let’s check out 3 easy steps:
- Explore the rainbow on your plate, because healthy eating doesn’t have to be bland. Try new recipes that excite your taste buds and nourish your body. Whether it’s a colorful salad or a smoothie bursting with goodness, make every meal a celebration of flavor and vitality.
- Find tasty ways to stay hydrated. Spice up water with slices of citrus or a handful of berries for a burst of flavor that’ll make you forget all about sugary sodas.
- Embrace cooking at home more often. Home-cooked meals empower you to experiment with different cooking methods such as grilling, roasting, or steaming, which can preserve the nutritional value of your ingredients. Moreover, the act of cooking at home promotes mindfulness about portion sizes, and allows you to use higher quality ingredients, helping you manage your caloric intake and fostering healthier eating habits.
Happiest New Year to you and your loved ones!
Easy Roast Chicken & Vegetables
Prep: 10 minutes
Roast: 2 hours
- PERDUE® OVEN STUFFER® Whole Chicken
- 3 tsp. salt
- 1 tsp. black pepper
- 1 bunch fresh thyme and/or Rosemary
- 1 head garlic, cut in half crosswise
- 2 tbsp. olive oil
- 1 lemon, cut in half
- 4 medium red potatoes, quartered
- 3 medium carrots peeled and cut into 2-inch chunks
- 2 medium onions, quartered
- 2 tbsp. all-purpose flour
- 1 cup chicken stock
- 1/2 cup dry white wine*
- Preheat oven to 425°F. Remove chicken giblets. Place whole roaster on plastic or dishwasher-safe cutting board. Season cavity with salt and black pepper. Stuff cavity with thyme/rosemary and garlic. Rub chicken with olive oil. Squeeze juice of lemon over chicken, then place lemon halves inside cavity. Tuck wings under chicken to keep from burning.
- Place chicken on rack in large roasting pan. Roast 15 minutes at 425°F, then reduce heat to 350°F. Baste chicken with pan juices, then add potatoes, carrots and onions to pan. Continue roasting chicken, basting every 20 minutes, until juices run clear, legs move easily when wiggled and meat thermometer inserted into thickest part of thigh registers 170°F. This will take about 2 to 2 1/2 hours for a 5- to 7-pound PERDUE® OVEN STUFFER® Whole Roaster.
- Transfer chicken and vegetables to platter and let rest 10 minutes while you make gravy. Pour fat and juices from pan into small bowl or fat separator. Place pan directly on burner over medium-high heat. Whisk about 2 tablespoons of fat back into pan. Add flour and whisk about 2 minutes. Whisk in chicken stock, white wine and any juices from roast chicken. Bring to boil, scraping any browned bits from bottom of pan. Cook until gravy has thickened, about 3 to 5 minutes. Season with salt and pepper.
- Carve chicken onto platter with carrots, onions and potatoes. Garnish with roasted garlic, lemon and fresh thyme sprigs if desired. Pour gravy into gravy boat and serve alongside roast chicken.
Eat Well Tips:
- Remove skin after roasting to reduce saturated fat in your diet.
- Preparing gravy is optional, feel free to enjoy your roast chicken simply with vegetables
- *White Wine substitute: ½ cup chicken stock or a splash of lemon juice or vinegar for acidity.