Herb-Roasted Chicken with Tomato-Basil Sauce


Classifications: Main Dishes

Qty Measure Ingredient


1 2 1/2 to 3 pound broiler-fryer chicken

2 tablespoons olive oil

2 teaspoons dried Italian seasoning, crushed

2 teaspoons dried parsley flakes

1/4 teaspoon garlic salt

1/4 teaspoon onion salt

1/4 cup chopped onion

1 clove garlic, minced

1 tablespoon cornstarch

1 5 1/2 or 6 ounce can tomato juice (3/4 cup)

1 large tomato, peeled, seeded and chopped

1 tablespoon red wine vinegar

2 tablespoons snipped fresh basil

1/4 teaspoon salt

1/8 teaspoon pepper

2 packets Equal or 3/4 tsp Equal Measure

Instructions: Rinse chicken and pat dry. Pull neck skin to back and twist wing tips under. Brush outside of chicken with 1 tablespoon of the olive oil. Combine Italian seasoning, parsley and garlic and onion salts; sprinkle some seasoning mixture inside and rub remainder onto outside of chicken. Tie legs together.

Place chicken, breast side up, on a rack in a shallow roasting pan. Roast, uncovered, in a 375* oven for 1 1/4 to 1 1/2 hours. Cover and let stand 15 minutes before carving.

Prepare sauce: Cook onion and garlic in remaining 1 tablespoon olive oil till onion is tender. Stir in cornstarch; add tomato juice, tomato, vinegar, basil, salt and pepper. Cook and stir till thickened and bubbly. l Cook and stir for 2 minutes more. l Remove from heat; stir in Equal. Serve sauce with chicken. Serve over rice, if desired.

Makes 4 servings.



Background: Note: DIABETIC EXCHANGES: One serving (including 1/2 cup long-grain white rice) equals 1 vegetable, 2 bread, 4 1/2 meat, 2 fat; also, 490 calories, 624 mg sodium, 98 mg cholesterol, 37 gm carbohydrate, 34 gm protein, 22 gm fat.

Serves: 4

Food Exchanges: