RECIPE: Rosemary Roast Chicken

ROSEMARY ROAST CHICKEN

1 broiler-fryer chicken (3 pounds)
3 tsp dried rosemary, crushed
1/4 tsp salt
1 lemon, sliced
1 small onion, chopped
2 cans (14 1/2 oz each) fat free,
reduced sodium chicken broth
1 TBSP cornstarch
1/3 cup Madeira or alcohol-free
white wine

Preheat the oven to 450*F.  Coat a roasting rack and roasting pan with cooking spray.  Wash the chicken and pat it dry with paper towels. (Reserve the giblets for another use)  Season the cavity with 1 tsp of the rosemary and the salt.  Place the lemon slices inside the cavity.  Place the chicken, breast side up, on a prepared roasting rack.  Rub 1 tsp of the remaining rosemary over the breast meat under the skin of the chicken.  Scatter the onion around the bottom of the pan.  Pour in 1 can of broth.  Roast the chicken for 20 minutes.  Baste with the pan juices and lower the heat to 350*F.  Roast, basting every 15 minutes, for 45 - 50 minutes, or until a thermometer inserted in a breast registers 180*F and the juices run clear.  Transfer the chicken to a cutting board and loosely cover with foil.  Whisk the cornstarch with 1/4 cup of the remaining broth in a small bowl until smooth.  Set aside.  Place the roasting pan on the stovetop over medium high heat.  Add the wine.  Boil for 2 - 3 minutes, scraping the bottom of the pan to remove the browned bits or until reduced to 1/4 cup.  Add the remaining broth.  Bring to a boil.  Skim off and discard any fat that rises to top.  Pour in the reserved cornstarch mixture and the remaining 1 tsp rosemary.  Cook, stirring constantly, for 2 - 3 minutes, or until slightly thickened.  Carve the chicken.  Remove and discard the skin before eating.  Serve with gravy.

PER SERVING:
Calories 167
Fat 3 g
Sat Fat 1 g
Protein 25 g
Carbohydrates 5 g
Fiber 1 g
Calcium 26 mg
Sodium 486 mg