Garlic Herb Roasted Chicken with Steamed Broccoli

Name: Garlic Herb Roasted Chicken with Steamed Broccoli
Prep time: 15 min
Cook time: 1 h
Yield: 10
Ingredients: 1 whole chicken (about 4-5 pounds); 4 cloves garlic, minced; 2 tablespoons fresh herbs (rosemary, thyme, parsley), finely chopped; Salt and pepper to taste; 1 tablespoon olive oil; 1 large head broccoli, cut into florets

This recipe was developed by a culinary expert who struggled with histamine intolerance. Craving a hearty, home-cooked meal that wouldn't trigger his symptoms, he created this simple yet delicious Garlic Herb Roasted Chicken with Steamed Broccoli. It has since become a beloved staple in his household, bringing comfort and joy at dinner time.

Prep Time15 minutes
Cook Time1.5-2 hours
Servings1 Person

Why suitable for low histanmine diet

This meal is particularly suitable for a low histamine diet because it features fresh chicken and broccoli, which are both low in histamines. The garlic and fresh herbs add flavor without adding histamines, making this dish a safe and tasty option. As with all recipes for histamine intolerance, the freshest ingredients are key and the food should be eaten immediately after preparation.

Ingredients

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1 whole chicken (about 4-5 pounds)

4 cloves garlic, minced

2 tablespoons fresh herbs (rosemary, thyme, parsley), finely chopped

Salt and pepper to taste

1 tablespoon olive oil

1 large head broccoli, cut into florets

Instructions

0Preheat your oven to 375°F (190°C).
1Rinse the chicken and pat it dry with paper towels.
2Mix the minced garlic, chopped herbs, salt, pepper, and olive oil in a small bowl to create a paste.
3Rub the garlic-herb paste all over the chicken, making sure to get some under the skin and inside the cavity.
4Place the chicken in a roasting pan, breast side up, and roast it in the preheated oven for about 1.5-2 hours, or until the internal temperature reaches 165°F (74°C).
5While the chicken is roasting, steam the broccoli until it's tender-crisp, about 5-7 minutes.
6Serve the roasted chicken with the steamed broccoli on the side.

Tipps

Selecting the Chicken

For a low histamine diet, it's very important to choose the freshest chicken possible. Frozen chicken can accumulate histamines, so fresh is always best. Organic and free-range options are often higher in quality.

Herb Choices

You can use any combination of low-histamine herbs you prefer. Fresh rosemary, thyme, and parsley are suggested here, but feel free to get creative according to your taste preferences and what's fresh and available.

Checking Doneness

Use a meat thermometer to ensure the chicken is cooked thoroughly. It should register at least 165°F (74°C) when inserted into the thickest part of the thigh, without touching the bone.

Steaming Broccoli

Be careful not to overcook the broccoli. It should be tender-crisp and retain its bright green color. Overcooking can lead to loss of nutrients and potential histamine build-up.

Safe Storage

If you have leftovers, store them in an airtight container in the refrigerator and consume as soon as possible to prevent histamine build-up. For a low histamine diet, it's always best to consume cooked food as fresh as possible.

Serving Suggestion

This dish is versatile and can be served with a variety of sides. Consider pairing it with other low histamine vegetables, like a fresh salad or roasted sweet potatoes for a complete meal.

Nutrition Facts

Calories350
Protein35g
Carbs10g
Fat20g
Fiber4g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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