Preheat oven to 450 degrees F. Remove and discard any excess fat from the inside of the chicken; remove the neck, heart and liver and freeze for use in chicken stock or discard. Rinse the chicken inside and out under cold running water. Set on paper towels, pat dry and transfer to the roasting pan, breast-side up. To prevent them from burning, twist and tuck the wings under the chicken.

Place the onion, lemon and garlic in the body cavity. Drizzle the olive oil over the bird and, with your hands, rub it on evenly. Clean your hands; sprinkle the salt and pepper over the chicken. Working with one dried herb at a time, place the measured amount in the palm of your hand and rub your palms together over the chicken to crush the herbs and release more of their flavours.

Place the chicken in the oven and roast for 1 hour. If your oven is "uneven" you will need to rotate the pan every 20 minutes to get an even browning of the skin. Remove the roasting pan from the oven and transfer the chicken to a platter. Allow the chicken to rest under a loose foil tent for 10 minutes before carving.

During this time, pour the roasting pan juices into a small saucepan over medium-high heat. Add 1/4 c water and scrape up any brown bits from the bottom of the pan. Bring the mixture to a boil, immediately reduce to a simmer, and let cook for 2 minutes.

Carve the chicken into serving pieces; pour the reduced cooking juices over the slices and serve.

357 calories/serving, GL=0, Glycals=0