Lunch: Roast Chicken with Mustard-Thyme Sauce and Green Salad with Olives

Recipe by /contributors/joe-truex The chicken gets great flavor from a six hour brine, so begin early or a day ahead.

This recipe includes superfoods such as:

Lemon, Honey

Health benefits of Roast Chicken with Mustard-Thyme Sauce and Green Salad with Olives

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

10 1/2 cups water
1/2 cup coarse kosher salt
3 tablespoons honey
2 tablespoons fresh lemon juice
Peel from 1 lemon, cut into long strips with vegetable peeler
1 bay leaf
3 large fresh thyme sprigs plus 1 teaspoon fresh thyme leaves
1 4 1/2-pound chicken (giblets reserved for another use)
2 cups (or more) low-salt chicken broth, divided
1 tablespoon butter, room temperature
1 tablespoon all purpose flour
2 tablespoons whole grain mustard
Green Salad with Olives

Instructions

Bring 10 1/2 cups water, coarse salt, honey, lemon juice, lemon peel, bay leaf, and thyme sprigs to boil in large pot. Cool slightly, then refrigerate brine until cold. Place chicken in very large resealable plastic bag; add brine and seal. Refrigerate chicken 6 hours.
Drain chicken from brine; rinse and pat dry. Place chicken on plate. Let stand uncovered in refrigerator at least 2 hours and up to 24 hours.
Preheat oven to 375 °F. Place chicken on rack in roasting pan. Roast chicken 20 minutes; add 1 cup broth to roasting pan. Roast chicken 20 minutes longer; add 1 cup broth to roasting pan. Roast chicken until thermometer inserted into thickest part of thigh registers 170 °F, about 45 minutes. Let chicken rest 10 minutes.
Meanwhile, pour juices from roasting pan into 2-cup measuring cup. Add more broth if needed to equal 2 cups. Simmer butter in medium saucepan over medium heat until beginning to brown, about 2 minutes. Add flour; stir 1 minute. Whisk in broth mixture; bring to boil. Stir in mustard and 1 teaspoon thyme leaves. Season sauce with salt and pepper.
Slice chicken. Divide chicken among plates. Drizzle with sauce and serve Green Salad with Olives alongside.