Spatchcocked citrus chicken
This dish is an excellent source of protein at 70g per serving. And if you want it to last for the week (which you easily can), split the chicken into eighths and enjoy with a green salad and sautéed asparagus on the side.
Nutrition (per serving, without the skin)
Calories: 504; total fat: 20g; saturated fat: 4g; protein: 70g; carbohydrates: 10g; sugar: 1g; fiber: 2g; cholesterol: 245mg; sodium: 976mg
Recipe and photo courtesy Lisa Lotts of Garlic and Zest.
4 lb chicken, backbone removed
1 Tbsp fresh thyme, minced
3 cloves garlic, minced
1 orange zested and segmented
1 tsp kosher salt
1/2 tsp freshly ground black pepper
2 Tbsp olive oil
1 onion, peeled and thinly sliced vertically
1/2 cup brined kalamata olives, halved
How to make it
Preheat oven to 450°. Place a cast-iron skillet in the oven to heat.
Combine thyme, garlic, orange zest, kosher salt, and black pepper in small bowl. Toss to combine.
Place the chicken, breast-side up, on a cutting board or baking sheet. Lay the chicken flat, and, using your hands, press firmly on the breast to flatten it out. Coat both sides of the chicken with olive oil, and then sprinkle with the herb mixture. Rub the herbs into the chicken with your fingers.
Using a pair of oven mitts, remove the skillet from the oven and place on the stove. Transfer the chicken, breast-side down, to the hot skillet, and return to the oven. Cook for 25 minutes.
Remove from the oven, and carefully flip the chicken in the pan. Scatter the onions, orange segments, and kalamata olives around the chicken, and return to the oven. Cook for an additional 20 minutes.
Remove from the oven, and transfer the chicken to a cutting board. Carve the wings and legs from the chicken. Cut the breasts in half. Transfer chicken pieces to a platter. Serve with onions, oranges, olives, and pan juices.
via Men's Fitness http://ift.tt/Jz6nE4
September 12, 2017 at 12:24PM
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