By: Jacqueline Gomes, RDN, MBA
June 15th, 2018
Father’s day is a great time to celebrate dad and encourage the men in your life to follow healthier lifestyle habits…
Here are 5 Tune up Tips!
- Start your engines: Get active and stay active! Choose an exercise or sport that you enjoy and can fit into your schedule.
- Fuel up: Eat plenty of whole grains. Studies show that those who trim calories and increase their whole-grain intake shed more belly fat and lower their levels of C-reactive protein (an inflammatory marker linked to heart attack and stroke).
- Change your oil: Switch from saturated animal fats to heart healthy unsaturated fats, especially monounsaturated fats such as olive oil and canola oil. Choose lean meats and low-fat dairy products, to minimize saturated fats.
- Avoid overheating: Drink plenty of water and limit alcoholic beverages to no more than two drinks per day.
- Maintenance: See your health care provider regularly to make sure you are in “mint” condition.
Simple Roast Chicken
Savory and delicious, a simple roast chicken can serve as a meal for guests or a weeknight dinner. My version is quick and easy because I cut the whole bird into parts (breast, legs, thighs and wings). You can prep the whole bird until step 3 and refrigerate for 12 hours before roasting.
- 1 medium onion, peeled and sliced thick
- 2 large carrots, peeled and cut in half lengthwise
- 3 cloves garlic, peeled and quartered
- 1 (5-pound) chicken, giblets removed and cut into parts.
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon kosher salt
- 1 teaspoon freshly ground pepper
- 1 tablespoon Herbs de Provence
- ½ cup dry white wine
- Preheat oven to 400°F.
- In a large roasting pan, drizzle 1 tablespoon olive oil in the bottom of the pan. Spread onion and carrot evenly in the pan.
- Place chicken parts in pan skin side down. Season with salt, pepper and Herbs de Provence. Drizzle with olive oil and turn over (skin side up). Rub the chicken with oil, salt and pepper and Herbs de Provence.
- Roast the chicken for 20 minutes, check to be sure the pan is not burning. Once the liquid in the pan starts to brown, add the wine. Continue to cook an additional 5 to 10 minutes.
- Turn chicken over (skin side down) and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175°F, approximately 45 minutes total. NOTE: If pan juices evaporate, add ½ cup water and shake roasting pan to loosen bits and juices.
- Let rest for 10 minutes before serving.
Serving suggestions: Roasted brussels sprouts and potatoes.
Recipe by: Jacqueline Gomes, RDN, MBA