When you prepare and cook meals at home, you have better control over the nutritional content and the overall healthfulness of the foods you eat.  (You can also save money.) 

Here are some tips for a sensible home kitchen:

• Stock up on heart-healthy cookbooks and recipes for cooking ideas.
• Use “choice” or “select” grades of beef rather than “prime,” and be sure to trim the fat off the edges before cooking.
• Use cuts of red meat and pork labeled “loin” and “round,” as they usually have the least fat. 
• With poultry, use the leaner light meat (breasts) instead of the fattier dark meat (legs and thighs), and be sure to remove the skin.
• Make recipes or egg dishes with egg whites, instead of egg yolks.  Substitute two egg whites for each egg yolk.
• For recipes that require dairy products, try low-fat or fat-free versions of milk, yogurt and cheese.
• Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades.
• Use and prepare foods that contain little or no salt.

Cooking With Healthier Seasonings

• Avoid using prepackaged seasoning mixes because they often contain a lot of salt.  Use fresh herbs whenever possible.  Grind herbs with a mortar and pestle for the freshest and fullest flavor.
• Add dried herbs such as thyme, rosemary and marjoram to dishes for a more pungent flavor – but use them sparingly because they’re powerful.
• Use vinegar or citrus juice as wonderful flavor enhancers – but add them at the last moment.  Vinegar is great on vegetables, such as greens; and citrus works well on fruits, such as melons.
• Use dry mustard for a zesty flavor when you’re cooking, or mix it with water to make a very sharp condiment.
• To add a little more “bite” to your dishes, add some fresh hot peppers.  Remove the membrane and seeds first, then finely chop them up.  A small amount goes a long way.
• Some vegetables and fruits, such as mushrooms, tomatoes, chili peppers, cherries, cranberries and currants have a more intense flavor when dried than when fresh.  Add them when you want a burst of flavor.

Preparing and Cooking Foods With Oils

• Use liquid vegetable oils or nonfat cooking sprays whenever possible.
• Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil – but use them sparingly, because they contain 120 calories per tablespoon.
• Stay away from coconut oil, palm oil and palm kernel oil.  Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.

Alternative Cooking Methods to Frying

• Use liquid vegetable oils or nonfat cooking sprays whenever possible.
• Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil – but use them sparingly, because they contain 120 calories per tablespoon.
• Stay away from coconut oil, palm oil and palm kernel oil.  Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.

Ingredients

Directions

Position the rack in the center of the oven and preheat to 400 degrees F.

Pat the chicken dry and sprinkle the cavity with salt and pepper. Stuff the cavity with the orange, lemon, and garlic halves. Tie the chicken legs together with kitchen string to help hold its shape. Sprinkle the chicken with salt and pepper.

Place a rack in a large roasting pan. Place the chicken, breast side up, on the rack in the pan. Roast the chicken for 1 hour, basting occasionally and adding some chicken broth to the pan, if necessary, to prevent the pan drippings from burning. Whisk the orange juice, lemon juice, oil, oregano, and chopped garlic in a medium bowl to blend. Brush some of the juice mixture over the chicken, after it has baked 1 hour. Continue roasting the chicken until an instant-read meat thermometer inserted into the innermost part of the thigh registers 170 degrees F, basting occasionally with the juice mixture and adding broth to the pan, about 45 minutes longer. Transfer the chicken to a platter. Tent with foil while making the sauce (do not clean the pan).

Place the same roasting pan over medium-low heat. Whisk in any remaining broth and simmer until the sauce is reduced to 1 cup, stirring often, about 3 minutes. Strain into a 2-cup glass measuring cup and discard the solids. Spoon the fat from the top of the sauce. Serve the chicken with the pan sauce

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