An easy family favorite that ensures you'll have antioxidants, vitamins, fiber, protein, and healthy fats. This meal took about 15 minutes from prep to table! Sautéed peppers and onions, with some chicken tenders in a taco seasoning dry rub fit perfectly in these Boston Bibb lettuce cups to make for a low carb meal. I topped it with lots of avocado and salsa too for extra healthy fats (and delicious flavors).Read More
What screams home-cooked more than a whole roast chicken?! I felt like a domestic house-wife (although no I'm not married), but yes I do enjoy making homemade things.. like food of course!
This recipe is perfect to serve at a fancy guest party, to using as a meal prep for the week. I purchased my chicken, from a local vender at Findley Market and boy can I say going to the organic local farmer has a HUGE impact on the flavor, juicy and tenderness of the end product. The chicken and veggies broke up into 4 good sized servings (which I plan to have tonight (Monday), and then Tuesday's lunch, Wednesday Dinner, and Thursday lunch.... Now that was easy - no hassle and no thinking about whats for lunch/dinner when I come home ravenous for a meal. Local organic chicken is also rich in high-quality protein, and the nutrient tryptophan, which is a nutrient we need to make serotonin (our happy, feel good hormone). Tryptophan also helps to relax the body and muscles and is why we often hear the myth that Thanksgiving Turkey makes you tired... there might be some truth to that one! One cup of chopped chicken meat can have up to 40 grams of protein as well as almost all of your Niacin requirements and 50% of your B-vitamin needs for the day! These nutrients are necessary for a healthy metabolism, for good brain function, and can even help to lower cholesterol levels (if you remove the skin when eating your chicken).
Benefits of this recipe:
- Looks Fancy (serve it as the center of a guest party)
- Can serve a family or can be made for 1 person (and save extra for later)
- Perfect Meal Prep Strategies
- Nutritionally wonderful! High quality protein, B Vitamins and tryptophan
- Cost Savings : This recipe is CHEAP too! I costed it out, and total cost turns out to be roughly $2.50/meal (chicken, veg, seasoning included)!
- 1, 4-5 lb. whole chicken (***local and organic if possible)
- 1 lemon
- 1-3 cloves garlic
- 1 yellow onion, chopped
- Herbs: Fresh = 2 Tbsp mix of rosemary/thyme/sage/oregano (2-3 sprigs of fresh rosemary, 1 tsp fresh sage) OR Dried = 1 Tbsp mixed Italian Herbs (Thyme-Rosemary-Sage mixture)
- Veggies: 2 cups chopped carrots, sweet potatoes or squash (you can just do 1 veggie, or a mix of several different kinds)
- Chicken "Coat": 1/2 lemon, 1 Tbsp olive oil, Salt/Pepper, 1 Tbsp Dijon Mustard
- PREP CHICKEN: First remove the insides (giblets) from the inside chicken cavity. You can reserve for chicken stock or discard. Rinse the chicken and pat it VERY dry with paper towels.
- PRE-HEAT: oven 425F.
- STUFF CHICKEN: Stuff the cavity with 1/2 your lemon (sliced into wedges), along with 1-2 Tbsp of Fresh Sprigs/Herbs (or 1 Tbsp dried seasoning,) salt, pepper, cloves of garlic, and 1/2 of your chopped onion.
- MIX CHICKEN COATING: In a small bowl, mix 2 Tbsp oil, 1 Tbsp mustard, 1/2 lemon (its juice), 1/2 Tbsp of Italian Herbs/seasoning, 1 clove minced garlic, 1 tsp salt, 1/4 tsp black pepper. Stir well. Rub this mixture all over the chicken, getting underneath the skin if you can.
- PREP VEGGIES: Add the remaining oil to the bowl with carrots, sweet potatoes, parsnips, squash and onion (or maybe you are doing sweet potatoes and onion only, or carrots and onion only as I did today).
- PUT IT ALL TOGETHER & BAKE: Place chicken on top of the veggie mixture and roast for 15 minutes at 425F. Reduce heat to 350F and roast for 40 minutes longer until the juices are clear when you cut between the leg and thigh (use an internal thermometer and make sure it reads 180F).
- REMOVE & EAT: Once reaching this safe temperature and juices are running clear, remove the chicken from the oven and cover for 20 minutes. Slice your chicken and serve with your prepared veggies. Perfect for a fancy guest party, or just to make for a #MealPrepMonday dish to save and use all week. Remember to keep your bones to make bone broth too!