Source: Weight Watchers New Complete Cookbook
WW Points: 7
The chicken cavity can be stuffed with just about anything and doing so will infuse the meat with wonderful flavor. Try onion quarters and lots of rosemary or lemon wedges and parsley.
One 3 ½ pound chicken
1 lemon, halved
1 onion, halved
4 rosemary sprigs
4 thyme sprigs
6 garlic cloves, peeled
1 cup low-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon cornstarch
2 tablespoons dry white wine
1 scallion, minced
1 tablespoon reduced-sodium soy sauce
¼ teaspoon crumbled dried sage leaves
1.Preheat the oven to 400°F; spray the rack of a roasting pan with nonstick cooking spray. Remove the chicken giblets and neck from the body cavity; refrigerate or freeze for another use. Rinse the chicken under cold running water inside and out; pat dry with paper towels.
2.Place the lemon, onion, rosemary, thyme and garlic in the body cavity. Place the chicken, breast-side up, on the rack in the roasting pan. Roast 30 minutes; pour the broth and lemon juice over the chicken. Reduce the oven temperature to 325°F. Roast, basting frequently, until cooked through and the juices run clear when the thigh is pierced in the thickest part with a fork, about 1 hour longer. Transfer the chicken to a cutting board; let stand for 15 minutes.
3.Meanwhile, pour the pan juices into a medium saucepan, skimming off any fat and reserving 1 tablespoon of the juice in a small bowl. Dissolve the cornstarch in the reserved juices. Add the wine, scallion, soy sauce, sage and ¼ cup water to the sauce pan; bring to a boil and boil 5 minutes. Reduce the heat to low and whisk in the dissolved cornstarch; cook, stirring constantly, until the gravy thickens, about 1 minute. Carve the chicken and serve with gravy. Remove the skin before eating.
Per serving: 293 Calories, 10 g Total Fat, 3 g Saturated Fat, 114 mg Cholesterol, 277 mg Sodium, 9 g Total Carbohydrate, 0 g Dietary Fiber, 39 g Protein, 71 mg Calcium.
NOTE: I especially love the gravy. Also I have made this in an 18 quart roaster and made two at one. It worked very well.