By Mayo Clinic Staff

Dietitian's tip:

Rosemary has an appealing piney flavor and works well in many dishes, including roasted vegetables, mushrooms and even ripe melon. Use it sparingly, as too much can be overpowering.

Number of servings

Serves 6
  1. Gluten-free
  2. Weight management
  3. Diabetes meal plan
  4. DASH diet
  5. Heart-healthy
  6. Low-sodium
  7. Low-fiber

Ingredients

  1. 3 skinless, bone-in chicken breast halves, 8 ounces each
  2. 3 skinless, bone-in chicken legs with thigh pieces, 8 ounces each
  3. 2 cloves garlic, minced
  4. 1 1/2 teaspoons extra-virgin olive oil
  5. 3 teaspoons fresh minced rosemary or 1 teaspoon dried minced rosemary
  6. 1/8 teaspoon freshly ground black pepper
  7. 1/3 cup orange juice

Directions

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

Rub the chicken pieces with garlic. Lightly coat the chicken with the olive oil, then sprinkle evenly with rosemary and pepper. Place the chicken in the prepared baking dish and pour the orange juice over the top. Cover and bake for 30 minutes.

Using tongs, turn the chicken and continue baking, uncovered, until browned and cooked through, about 10 to 15 minutes longer or until 165 degrees. Baste the chicken with the pan juices to keep the chicken moist.

Transfer the chicken to individual serving plates. Spoon the pan juices over the chicken and serve right away.

Nutritional analysis per serving

Serving size: 1 breast or 1 leg

  • Calories 316
  • Total carbohydrate 2 g
  • Total sugars 1 g
  • Dietary fiber Trace
  • Protein 47 g
  • Total fat 12 g
  • Saturated fat 3 g
  • Trans fat Trace
  • Monounsaturated fat 5.5 g
  • Polyunsaturated fat 2 g
  • Cholesterol 181 mg
  • Sodium 148 mg
  • Potassium 481 mg
  • Calcium 28 mg
  • Magnesium 47 mg
  • Vitamin D 9 IU
  • Iron 2 mg
May 29, 2026