The chicken roast is a traditional dish that takes on a whole new dimension with the vibrant citrus touch of orange. This recipe is characterized by slow oven cooking, which allows the chicken to stay incredibly juicy while the skin takes on a golden, caramelized tone thanks to the fruit's natural sugars. It is a nutritious option, rich in high-quality protein and vitamin C. When seasoned with Bonsalt, we achieve a perfect balance of flavors without adding sodium, thus taking care of your cardiovascular health.
Estimated time: 1 hour and 15 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
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1 cut-up chicken (or 4 leg quarters)
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2 large oranges (the juice of one and the other sliced)
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2 medium potatoes
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1 large onion
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1 green bell pepper
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3 cloves of garlic
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100ml white wine
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3 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt
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Black pepper, thyme, and a bay leaf
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 30.5g | Muscle repair (Chicken) |
| Healthy Fats | 12.8g | Cardiovascular health (EVOO) | |
| Carbohydrates | 24.5g | Energy from the potato and orange | |
| Key Minerals | Potassium (Bonsalt) | 580mg | Muscle and nerve health |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Vitamin C | 45mg | Natural antioxidant (Orange) |
| Total Calories | 345 kcal | Balanced main dish |
Step-by-Step Professional Preparation
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Base preparation: Peel the potatoes and cut them into 1-centimeter slices (panadera style). Cut the onion and bell pepper into thin strips. Arrange everything in the bottom of an oven tray (roasting pan).
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Seasoning the chicken: Clean the chicken and season it to taste using the black pepper and the teaspoon of Bonsalt. Place the chicken on top of the bed of vegetables.
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Adding aroma: Add the whole garlic cloves (lightly crushed), the bay leaf, and the dried thyme. Distribute the slices of the second orange among the pieces of chicken.
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Cooking liquids: Drizzle the whole dish with the juice of the first orange, the white wine, and the extra virgin olive oil.
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Technical baking: Place in the preheated oven at 190°C. Cook for about 45-60 minutes. Halfway through cooking, open the oven and baste the chicken with its own juices so it does not dry out and stays glossy.
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Final touch: If you want crispier skin, raise the temperature to 220°C for the last 5 minutes with the grill function on.
Nutritionist Tips
This recipe is excellent for strengthening the immune system thanks to the vitamin C from the orange. When cooking the chicken with the skin on, it protects the meat so it doesn't dry out, although if you're looking for a lighter version, you can remove it before eating. The use of Bonsalt is the key to making this roast suitable for people with high blood pressure, allowing the aromas of thyme and citrus to stand out without the need for table salt.
It is the ideal dish to enjoy a healthy Sunday meal with your friends or family!
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