Tuesday, October 25, 2005

Roast Chicken with Cilantro and Lime

This recipe needs a new photo, but the roast chicken was delicious!

Roast Chicken is a great meal for the South Beach Diet, or any kind of low glycemic or low carb eating plan, although if you're on South Beach remember the caution on saturated fat and eat the leaner breast meat.  It's the flavorful marinade with lime, garlic, onion, cilantro, and just a hint of spice that makes this chicken so good.  I have a George Foreman Rotisserie, which I use to cook my chicken, but you can easily cook it in the oven. This looked so tempting that I started cutting it up before I realized I hadn't taken a photo, so the photo doesn't do it justice!

This marinade produced delicious, tender, juicy chicken with just a slight overtone of lime and cilantro. You could pour the marinade over and marinate it all day while you are at work, then roast the chicken when you get home for an easy dinner.  One option would be to use the cooked chicken for chicken tacos in low carb flour tortillas. Leftover chicken would also be great on a salad for lunch the next day.

I used dried cilantro in this recipe, which I think is fine in something like this where it's mixed in a marinade.  I got the dried cilantro and the Chipotle chile powder from Penzeys, my favorite place to buy spices. If you have access to fresh cilantro, by all means use it. I buy bags of limes at Costco and when they're starting to go bad I squeeze the juice out with a great little hand tool I got from my sister-in-law Lisa, and then I freeze the juice for recipes like this.

Roast Chicken with Cilantro and Lime
(Makes about 6 servings, recipe created by Kalyn)

1 whole chicken, 4-5 pounds

Marinade:
1/2 cup fresh lime juice
1/4 cup olive oil
1 T minced garlic
2 tsp. onion powder or 1 T grated onion
2 T dried cilantro
1/2 tsp. ground Chipotle chile pepper

Remove giblets from inside chicken and discard. Rinse chicken inside and out with warm water. Tie chicken with kitchen string if you will be cooking it on the rotisserie. Mix marinade ingredients. Put chicken in large ziploc bag and pour marinade over chicken. Marinate 6-8 hours in refrigerator.

If cooking in oven, preheat oven to 450. Remove chicken from marinade and rinse with warm water. (Optional, but I like to rinse off the cilantro so it doesn't burn.)

Roast or rotisserie cook about 15-20 minutes per pound. Use instant read meat thermometer to tell when chicken is done. Minimum temperature should be 185. (Edit 1-8-07 Most experts now think a temperature of 165-170 is more than enough for chicken. I've become convinced that a lower temperature keeps the breast more juicy.)

Let stand 10 minutes before cutting.



South Beach Suggestions:
(Edit 12-09 - You could eat this for any phase of the South Beach Diet, but I wouldn't eat the skin, which has too much saturated fat for South Beach. The guideline on meat is less than 10% fat, so give the fattier parts to other family members and eat the white meat if you're a South Beach dieter.) This would be great with Cucumbers Caesar, Arugula and Sweet Mini-Pepper Salad, Cauliflower Fried in Butter, or Roasted Broccoli with Garlic, all are suitable for any phase.
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13 comments:

  1. I love Chickens, Cilantro and Lime! Thanks ! :-)

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  2. I just have to ask, what is chilantro?

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  3. Cilantro is the leaf of the coriander plant. In Europe I believe it is called coriander leaf, but I'm not 100% sure. The spelling Cilantro comes from Mexican cooking. I am totally nuts about it. I just wish the snails would not eat it in my garden.

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  4. Ok! Thanks for enlightening me Kalyn! So now I know something more about mexican cooking!

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  5. That chicken looks really good! : )

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  6. Wow, that chicken looks so juicy!! Fantastic!

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  7. If you don't have a rotesserie, try pepein's method...
    stuff under the skin of the breasts something to protect it. He suggests a mix of herbs and butter, but low fat folks can think of something else. Then you roast for 25 minutes on one side at 425, 25 minutes on the other, and finish with 20 some minutes breast up. You baste only once or twice in the last 20 minutes. check to see if it's done. Truss if you don't have a rack (but it's not requried.) You don't need a special pan, any thing oversafe, including cermic will work. easy easy easy.

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  8. Lime + cilantro = goodness. Delicioso!

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  9. Lime & Cilantro are my favorite flavors...your page looks yummy, I will visit it often!!!

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  10. for SBD, do you remove the skin, or leave it on? thanks.

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  11. Anonymous, you should not eat the skin for South Beach. The recommendation is for meat with less than 10% fat, so the white meat would be best. (Thanks for the question. I think I should edit this old post to make it more clear!)

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  12. My husband and I have been on the South Beach Diet for almost two weeks. I have tried this diet in the past and failed. I am a young wife and had very few healthy recipes in my cooking repertoire. We were eating baked chicken and green beans everyday. Needless to say, we were sick and tired of baked chicken, and we didn't stay on the diet long. About two weeks ago, my husband and I decided to tackle the diet once more. I searched online to find recipes and found this website. I made this chicken tonight with the avocado,tomatoe, and edamame salad and the cumin-lime vinagrette. It was a hit. Thank you so much for posting all of these recipes! I have used these recipes for every meal so far. I have lost 11 pounds! I couldn't have done it without this blog.

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  13. Thecla, that's great! Congratulations on the 11 pounds and I'm so glad you're enjoying the recipes.

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