Recipe: Balsamic roast chicken

Dietitian's tip: Balsamic vinegar has a dark color and rich flavor. Combined with a hint of brown sugar, this vinegar makes a sauce that's much healthier than traditional high-fat gravy.

Low sodium = no more than 140 mg of sodium per serving

SERVES 6

Ingredients

1 whole chicken, about 4 pounds
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
1 garlic clove
1 tablespoon olive oil
1/8 teaspoon freshly ground black pepper
8 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/2 teaspoon brown sugar

Directions

Preheat the oven to 350 F.

Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.

In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.

Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Nutritional Analysis

(per serving)

Calories	290	Cholesterol	127 mg
Protein	44 g	Sodium	108 mg
Carbohydrate	4 g	Fiber	0 g
Total fat	11 g	Potassium	625 mg
Saturated fat	3 g	Calcium	80 mg
Monounsaturated fat	5 g