Healthy Heart Nutrition: Peppered Rosemary Chicken
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.
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Meet Dr. Sinatra
Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
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