One Dish Roast Chicken Dinner

Roasting a whole chicken is easy and pays off economically. Not only do you get a great dinner but the leftovers are so good. I usually make a pot pie and chicken salad from the leftovers. This recipe I adapted from the Big Sky chef on the Magnolis Network is the best roast chicken I have ever made.

Ingredients

For the chicken
4 lb whole chicken
2 teaspoon smoked paprika
1 tablespoon salt
Mix and rub the outside and inside of the chicken
Refrigerator overnight uncovered

When ready to cook:

Quarter 1 1/2-2 lbs Yukon Gold medium potatoes
3 large carrots, cut into one piece
Place the potatoes and carrots in a large baking dish and add
2 tablespoons olive oil 1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 teaspoon thyme
½ teaspoon granulated garlic
Zest of 1 lemon
Mix with potatoes and carrots

Arrange potatoes and carrots around the sides of the baking dish.
Cut a lemon in half and place inside the chicken with extra thyme
Tie legs together
Drizzle 1 Tablespoon olive oil over chicken
Bake at 425 F for 1 hour
Rest the chicken for 20 min before cutting.

Make a chicken gravy to serve with the sliced chicken from the drippings in the pan or make an Easy Chicken Gravy using a store-bought gravy mix.

Frequently Asked Questions

Are the Mediterranean diets primarily plant-based?

Yes, the Mediterranean Diet is primarily a plant-based diet. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. Because of their historical presence in the Mediterranean Sea, red meat, poultry and fish are also found in small amounts. You can choose to avoid these protein sources if you are a vegetarian/vegan. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

What are the main meals in a Mediterranean meal?

Mediterranean cuisine consists of fruits, vegetables whole grains, legumes as well as nuts. When possible, it is best to eat fresh ingredients rather than pre-packaged processed food. You should use herbs instead of salt when flavoring meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. Incorporating mindful eating techniques with family and friends when sharing food can help make this diet more enjoyable for those following it.

Is it possible for me to lose weight following the Mediterranean Diet?

Yes, it is possible to lose weight while following the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. Incorporating physical activity into this eating style can also support weight loss by burning excess calories. With the right mindset, you can reduce your intake of processed foods and red meats, as well as add sugars, to help you maintain a healthy weight.

How do I get started on the Mediterranean diet?

You can start the Mediterranean diet by stocking your kitchen and pantry with fresh produce, such as fruits or vegetables. This could mean that you prepare different vegetables and protein every week, which can then be used in recipes the following day. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Seasonings like garlic, oregano (oregano), basil, and even turmeric can be great additions and help reduce salt and sugar.

What is a Mediterranean diet's best fruit?

Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Dates spread over toast with a dollop of Greek yogurt are also an excellent option for breakfast; it provides natural sweetness without the need for processed sugars. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. The Mediterranean Diet also includes nuts and seeds, such as almonds, pistachios, and dark chocolate with moderate amounts of antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

Is it okay to eat milk on the Mediterranean diet

Yes, milk is permitted on the Mediterranean diet. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. It can also create dishes such as smoothies or oatmeal if preferred. When shopping for milk, make sure to choose organic varieties. This will encourage sustainable farming and promote more sustainable agriculture. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

Is the Mediterranean Diet expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. You can find many staple foods at your local farmers' market or grocery store. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. You should set a budget and plan your meals accordingly. Also, you can save money by using leftovers from other meals and bulk-freezing foods like fish and grain.

Statistics

• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

[TAG28]

• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

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• Health Benefits of Mediterranean Diet: Biochemical and Molecular Mechanisms - PubMed


• PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed

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• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF) Citrus as part of the Mediterranean diet

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• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of the Mediterranean Diet: A Literature Review - PMC

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet can improve your quality of life and overall health. This eating approach emphasizes the inclusion of healthy fats, wholegrains, legumes, fresh fruit and vegetables in everyday meals. Eating this way can lead to potential health benefits such as better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. You can swap high-calorie snacks such as chips for nutritious vegetables like hummus appetizers, traditional greens and beans dishes.
2. Learn how to add spices or other sources of nuts, fruits and vegetables to your diet.
3. You can increase your hunger after eating by incorporating legumes and grains.
4. You can add moderate amounts of milk products such as yogurt, cheese and milk to your diet throughout the day to get additional nutrition.
5. Olive oil is a better cooking fat than traditional oils.
6. Finally, occasionally enjoy a red wine to complete the Mediterranean experience.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. Combine this with regular moderately vigorous exercise to see even greater improvements in the short-term and long-term.

Resources:

[TAG39] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG40] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG41] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG42] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG43] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG44] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG45] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG46] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG47] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG48] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG49] If a Google search is any indication, these are the 12 most frequently asked questions that people have about the Mediterranean diet. And if you’re interested

[TAG50] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG51] There’s new evidence that a Mediterranean diet can sharply reduce your chances of developing dementia even if you have a genetic risk for it. NBC medical

[TAG52] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG53] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG54] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of