High Protein Frango Assado

Elevate your weeknight dinners with this mouthwatering High Protein Frango Assado, a Portuguese-inspired roasted chicken dish that's as nutritious as it is flavorful. This recipe features a whole chicken marinated in a zesty blend of garlic, lemon zest, olive oil, paprika, and aromatic herbs like oregano and thyme, ensuring every bite is infused with bold, savory goodness. The chicken is roasted to perfection, yielding golden-crisp skin and juicy, tender meat, while chicken broth in the pan adds savory depth and moisture. Packed with protein and brimming with vibrant flavors, this dish comes together with just 20 minutes of prep, making it a perfect choice for health-conscious food lovers and busy families alike. Garnished with fresh parsley and served with your favorite vegetables or salad, this Frango Assado is a guaranteed crowd-pleaser that turns homemade comfort food into a gourmet experience.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 1 approximately 4 lbs whole chicken
• 2 tablespoons olive oil
• 1 whole lemon
• 4 large garlic cloves
• 1 tablespoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup chicken broth
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Preheat your oven to 425°F (220°C).

Step 2

Rinse the whole chicken under cold water and pat dry with paper towels. Ensure that you have removed any giblets from the cavity.

Step 3

Zest the lemon and set the zest aside. Cut the lemon into quarters.

Step 4

In a small bowl, mix together the olive oil, minced garlic, paprika, dried oregano, dried thyme, salt, black pepper, and lemon zest to form a paste.

Step 5

Loosen the skin of the chicken by gently inserting your fingers between the skin and the meat, being careful not to tear the skin.

Step 6

Rub half of the paste under the skin and the other half over the entire surface of the chicken.

Step 7

Place the quartered lemon inside the cavity of the chicken.

Step 8

Tie the legs of the chicken together with kitchen string and tuck the wings under the body to ensure even cooking.

Step 9

Pour the chicken broth into a roasting pan and place the chicken on a rack in the pan. This will keep the chicken from sitting directly in the broth.

Step 10

Roast the chicken in the preheated oven for approximately 1 hour and 30 minutes, or until a meat thermometer inserted into the thickest part of the thigh reads 165°F (74°C).

Step 11

Once cooked, remove the chicken from the oven and allow it to rest for 10-15 minutes before carving.

Step 12

Garnish with chopped fresh parsley before serving.

Step 13

Serve the high protein Frango Assado with your choice of sides, such as roasted vegetables or a fresh salad.

Nutrition Facts

Serving size	2187.1 grams (2187.1g)

Amount per serving	% Daily Value*
Calories	611

Total Fat 44.00g	56%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 2.70g
Cholesterol 136mg	45%
Sodium 3080mg	134%
Total Carbohydrate 20.40g	7%
Dietary Fiber 6.00g	21%
Total Sugars 2.80g
Protein 41.40g	83%

Vitamin D 0IU	0%
Calcium 144mg	11%
Iron 6mg	33%
Potassium 1038mg	22%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 61.6%

Protein: 25.7%

Carbs: 12.7%