Like many of you, 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 is relatively simple.
One quick and easy dinner my wife Jan and I like to make 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 cholesterol and triglyceride levels.
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!
Jan and I like to pair the chicken with garlic mashed potatoes with a fresh rosemary garnish—it’s an especially colorful pairing. They can also be tasty served twice baked.
A delicious way to complete the meal is with zucchini or 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.