Diabetes friendly and heart healthy chicken soup recipe
Roast Chicken with Pomegranate Glaze
Try this healthy main dish for your holiday celebration this year – a guaranteed crowd pleaser.
• 1 tablespoon ground sumac (Find ground sumac in Middle Eastern markets, specialty food shops, or use 2 teaspoons freshly grated lemon zest in place of the sumac.)
• 1 tablespoon kosher salt
• 1-4lb Chicken
• 6 cups sliced cored fennel (2-3 large bulbs)
• 1 large yellow onion, chopped
• 2 teaspoons extra-virgin olive oil
• 1/2 cup pomegranate molasses (Pomegranate molasses has a bright, tangy flavor. (Don’t confuse it with grenadine syrup, which contains little or no pomegranate juice.) Find it in Middle Eastern markets and some large supermarkets near the vinegar or molasses. To make your own: Simmer 4 cups pomegranate juice, uncovered, in a medium nonreactive saucepan over medium heat until thick enough to coat the back of a spoon, 45 to 50 minutes. (Do not let the syrup reduce too much or it will darken and become very sticky.) Makes about 1/2 cup. Refrigerate in an airtight container for up to 3 months.)
• 2 tablespoons honey
• 1 teaspoon freshly ground pepper
• Pomegranate seeds for garnish
Step 1 – Preheat oven to 425°F.
Step 2 – Combine sumac and salt in a small bowl. Remove giblets from chicken (if included) and trim any excess skin; pat dry. Loosen the skin over the breast and thigh meat and rub the spice mixture under the skin plus a little on the skin. Tuck the wings under and tie the legs together with kitchen string, if desired.
Step 3 – Combine fennel and onion in a large roasting pan and toss with oil to coat. Place the chicken, breast-side up, on the vegetables.
Step 4 – Combine pomegranate molasses, honey and pepper in a small bowl. Transfer half the mixture to a small saucepan and set aside to serve with the chicken.
Step 5 – Roast the chicken and vegetables for 20 minutes. Turn the chicken over, stir the vegetables and cook for 20 minutes more.
Step 6 – Turn the chicken over one more time (so it is breast-side up) and stir the vegetables again. Reduce oven temperature to 400°. Brush the chicken all over with the remaining pomegranate mixture, and continue to roast until an instant-read thermometer inserted into a thigh without touching bone reaches 165°, 20 to 30 minutes more.
Step 7 – Transfer the chicken to a clean cutting board and let rest for 10 minutes. Meanwhile, heat the pomegranate glaze in the saucepan over low heat. Remove the string from the chicken, if necessary, and carve the chicken. Serve with the fennel and onion, drizzled with the warm glaze. Sprinkle with pomegranate seeds, if desired.
Per serving (without skin): 330 calories; 10 g fat ( 3 g sat , 4 g mono ); 103 mg cholesterol; 23 g carbohydrates; 14 g added sugars; 35 g protein; 4 g fiber; 723 mg sodium; 711 mg potassium.