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Herb Roast Chicken & Vegetables香草烤鸡配蔬菜
A 4-serving recipe with a 150-minute beginner workflow, exact seasoning and visible checkpoints.整鸡配土豆、胡萝卜和洋葱同烤，香草和蒜香融进烤盘中的蔬菜。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
Mitts for hot pans端热锅戴手套端熱鍋戴手套Guantes para lo caliente뜨거운 팬은 장갑
Check with a thermometer用温度计确认用溫度計確認Comprueba con termómetro온도계로 확인
- Use a thawed 4-lb / 1.8-kg whole chicken; remove any giblet bag from the cavity. Pat dry with paper towels and throw them away. Measure 2 tsp fine salt and 2 tbsp oil. Cut 1 lb / 450 g potatoes and 3 carrots into 4-cm chunks and 1 onion into 8 wedges. Peel 4 garlic cloves; use 2 rosemary sprigs.用解冻好的1.8公斤整鸡，取出腹腔内脏袋，用厨房纸擦干后丢掉纸。量2小匙细盐、2大匙油；450克土豆和3根胡萝卜切4厘米块，1洋葱切8瓣；4瓣蒜去皮；2枝迷迭香。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- Keep raw meat/seafood and its utensils separate from ready-to-eat food. Do not wash raw poultry. Wash hands 20 seconds after contact; use a clean plate for cooked food and a food thermometer.生肉海鲜及器具与即食食物分开；不洗生禽肉；接触后洗手20秒，熟食用净盘，并用食品温度计。
- Use a rimmed sheet pan, oven mitts and spatula. Set hot pans on a heatproof trivet, never directly on a bare table.备带边烤盘、隔热手套、锅铲；热盘放耐热垫，不直接搁桌面。
Ingredients食材
- Chicken鸡肉4 lb磅
- Potato土豆1 lb磅
- Carrot胡萝卜3
- Onion洋葱1
- Garlic大蒜4 cloves瓣
- Rosemary迷迭香2 sprigs枝
- Olive oil橄榄油2 tbsp大勺
- Fine salt细盐2 tsp小勺
Method做法
Rub the salt all over the chicken, set it on a plate, and leave it uncovered in the fridge.
盐抹遍整只鸡，放盘子里，不盖盖儿直接冷藏。
The skin looks dry and a little tight.鸡皮看起来干、略紧。
Common mistake & quick fix容易错在哪，怎么补救
Keep it on the lowest shelf so juices cannot drip on other food; wash hands for 20 seconds.放最下层防汁液滴到其他食物；洗手20秒。
Set the rack in the middle of the oven and preheat to 425°F (220°C).
烤架放烤箱中层，预热到425°F (220°C)。
The preheat light or beep confirms it hit the set temperature.预热指示灯或提示音确认温度已达标。
Common mistake & quick fix容易错在哪，怎么补救
Choose bake, not broil/grill; wait for the preheat signal before loading food.选烘烤而非顶部炙烤，等预热提示后放食物。
In the roasting pan, toss the potatoes, carrots, and onion with 1 tbsp oil.
烤盘里放土豆、胡萝卜和洋葱，加1大匙油拌匀。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Tuck the garlic and rosemary into the cavity, rub the skin with 1 tbsp oil, and set the chicken breast-up on the vegetables.
蒜和迷迭香塞进鸡肚子里，鸡皮抹上1大匙油，鸡胸朝上放在蔬菜上。
Everything sits in an even layer with no gaps.
Common mistake & quick fix容易错在哪，怎么补救
Spread with a spatula; uneven layers cook unevenly.用刮刀抹平，不平会熟得不匀。
Roast the chicken, then check the thickest part of the thigh without touching bone.
把鸡放进烤箱烤，烤好后测大腿最厚处，探针别碰到骨头。
The thickest center reads 165°F (74°C) on a food thermometer; color alone is not proof.食品温度计测最厚中心达165°F (74°C)，不能只看颜色。
Common mistake & quick fix容易错在哪，怎么补救
If below the target, keep cooking in 2-minute increments and measure again; clean the thermometer before checking cooked food.温度未达标时，每次继续加热2分钟再测；测熟食前先清洁探针。
Move the chicken to a clean board and let it rest before carving; toss the vegetables in the pan juices.
鸡挪到干净砧板上静置，然后再切；蔬菜拌上锅里的汁。
The juices have settled and the slices hold their shape when cut.汁水回流，切开能保持形状。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Chicken鸡肉Thighs stay juicy and forgiving; breasts are leanest. Look for pink, firm meat with no sour smell.鸡腿肉嫩不易柴，鸡胸最低脂。选粉色、紧实、无异味的。
Potato土豆Russet for mash and fries, Yukon Gold for creamy everything. Store dark and cool, not fridge.粉的(Russet)做泥和薯条，黄心(Yukon)更绵。阴凉避光存放，别冷藏。
- Carrot胡萝卜
Beta-carotene—absorbs best with a bit of fat. Firm, bright, no cracks.含β-胡萝卜素，配点油吸收更好。选硬挺、颜色鲜、无裂纹的。
Onion洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜，紫洋葱生吃。外皮干、紧实为新鲜。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Rosemary迷迭香Woody, piney; holds up to long roasting. Strip leaves and chop fine.木质松香，耐久烤。撸下叶子剁细。
Olive oil橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Roasting pan, food thermometer, tongs, clean carving board烤盘、食品温度计、夹子、干净切肉板
Make it a balanced meal营养搭配建议
Balanced plate: ½ vegetables (roasted broccoli, green salad), ¼ this protein, ¼ starch (sweet potato, rice or bread).均衡一盘：½蔬菜（烤西兰花、绿叶沙拉）、¼这道蛋白、¼主食（红薯、米饭或面包）。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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