Lemon chicken roast is a classic home-cooked dish that never fails. It’s a simple recipe, but full of nuance, where the acidity of the lemon acts as a natural tenderizer, leaving the chicken incredibly tender and juicy. Roasted with the potatoes and vegetables, the juices blend together to create a light, aromatic sauce. It’s a protein-rich dish with no heavy fats. Thanks to the use of Bonsalt, we enhance the freshness of the citrus without the risks of sodium, taking care of your kidney and arterial health.
Estimated time: 1 hour and 10 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
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1 chicken, cut into pieces (or 8 chicken drumsticks)
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2 large lemons (the juice of one and the other sliced)
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2 medium potatoes
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1 onion
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1 red pepper
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4 garlic cloves (unpeeled, with a cut)
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100ml of white wine or chicken stock
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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, dried oregano, 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 | 31.2g | High bioavailability (Chicken) |
| Healthy fats | 11.5g | Monounsaturated fatty acids (EVOO) | |
| Carbohydrates | 22.0g | Energy from potatoes | |
| Key minerals | Potassium (Bonsalt) | 595mg | Fluid balance and muscle health |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Vitamin C | 38mg | Antioxidant properties (Lemon) |
| Total calories | 320 kcal | Light main dish |
Professional Step-by-Step Preparation
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Bed of vegetables: Peel the potatoes and cut them into medium-thick slices. Cut the onion and pepper into strips. Spread everything evenly across the bottom of a roasting pan or baking dish.
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Seasoning the bird: Season the chicken generously with the black pepper and the teaspoon of Bonsalt. Place the chicken pieces over the vegetables with the skin (if any) facing up.
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Flavoring: Scatter the garlic cloves and bay leaf over the tray, and sprinkle the dried oregano over the ingredients. Tuck the lemon slices in between the chicken pieces.
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Moistening: Drizzle everything with the lemon juice, white wine, and extra virgin olive oil.
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Baking: Place in a preheated oven at 200°C. Bake for 45-55 minutes. Halfway through cooking, use a spoon to baste the chicken with the juices from the bottom of the pan; this ensures the chicken browns without drying out.
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Resting: Let it rest for 5 minutes outside the oven before serving so the meat’s internal juices settle.
Nutritionist’s Tips
Lemon not only adds flavor, but also helps with the absorption of the iron found in chicken and vegetables. By removing table salt and using Bonsalt, this recipe becomes a perfect option for people who suffer from high blood pressure or fluid retention. If you want an even lighter version, you can remove the chicken skin before baking, although cooking it with the skin on helps retain natural moisture.
It’s the ideal comfort dish to enjoy a healthy, balanced meal with your family or friends!
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