Cooking Healthy: Peppered Rosemary Chicken

Filed Under: Recipes, Entrees
Last Reviewed 11/20/2014

Jan snapped this shot of me mincing rosemary and garlic at home.When it comes to cooking healthy, chicken and fish are dietary mainstays at our house. Free-range chicken is a great source of protein, and to some degree, healthy fats as well. Fortunately, we have the luxury of living near several health food stores, so accessing a free-range or organic chicken for cooking healthy is relatively simple.


One quick and healthy chicken recipe that my wife Jan and I like is peppered rosemary chicken. Rosemary is rich in the powerful cancer-preventing antioxidant carnosol. Plus, the garlic helps to enhance blood thinning (preventing blood clots); lower blood pressure levels; and reduce triglycerides.


Peppered Rosemary Chicken

  • 1 whole chicken (preferably organic or free range)
  • ½ c chopped fresh rosemary
  • ¼ c chopped garlic
  • ½ tsp ground pepper
  • 2 T extra virgin olive oil
  • Sea salt to taste (I like the Himalayan variety.)

Prepare a rub by combining the rosemary, garlic, ground pepper, and sea salt in a small bowl and set aside. Remove wrapping and internal contents of chicken. Scrub chicken with sea salt, and rinse under running cold water—patting dry with a clean kitchen, or paper, towel. Apply olive oil, and the rub, to the outside of the chicken. Place a full sprig or two of fresh rosemary in the empty cavity of the chicken. Bake at 350 degrees for about 20 minutes per pound—and enjoy!

One of our favorite side dishes to accompany this healthy chicken recipe is zucchini and yellow squash. You can slice it lengthwise, rub it with a bit of olive oil, and sprinkle garlic powder and parmesan cheese—then bake it in the oven during the last 20 minutes that your chicken is baking.

Now it's your turn: What's your favorite recipe for cooking healthy?


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