Pan roasted Indian spiced whole chicken {Paleo}
[dinner] [mealprep] [lunch]

Pan roasting a whole chicken in pieces not only saves time but makes it juicer, skin crispier and easier to eat! This whole chicken dish is jointed into 8 pieces and coated in the powerful spices turmeric, ginger and cumin. I roasted the chicken alongside seasonal sweet potatoes and red onion which caramelised and absorbed all the chicken juices.

The recipe serves 4 hungry people or family. Additionally would be great for a dinner and 2 – 3 meal-prepped meals for the week. The recipe does lack some greens so either utilise a fresh salad or steam some broccoli or leafy greens like cabbage or kale or spinach.

The additional bonus utilising a whole chicken is the leftover bones which can be utilised for a bone broth the following day by throwing it in a slow cooker or stovetop pot and gently boil for a few hours with the addition of a few vegetables, like garlic or ginger and herbs like rosemary or thyme. The popularity of collagen powders is crazy when it is typically the hide of the animal when the real benefits is in the real form = bone broth.
I try to make the effort in doing this once per week. Beef or lamb are also great options.
Being friendly and forming a good relationship with your local butchers pays dividends when they can save you the trouble of jointing the chicken in 1 minute which would take you 5 minutes! Buying a whole chicken is also another way of saving money compared to buying single cuts of chicken. I tend to always buy free range and organic chicken when possible. The organic factor really does make a big difference in terms of the chickens lifestyle, nutrition and most importantly the taste component. I would also caution the use of doing a bone broth with non free range organic bones as this really breaksdown the minerals and possibly release environmental toxins such as arsenic which is commonly found high in chickens. The diet of the chicken is also important to consider. A chicken should be able to have a varied diet from the pastures in its environment. Corn fed chicken is not optimal. A chicken should no way eat an exclusive diet of corn which is typically used to improve the visualisation of the exterior skin and meat colour to a golden yellow colour. This drastically results in an unfavourable nutrient profile for the chicken which then transfers on to us.

The recipe is cooked on one big sheet pan. I used a red onion, garlic and sweet potato as sot of trivet and use complimentary sides too. It takes 40 minutes start to finish. There is little to do once the chicken is in the oven. After 30 minutes cooking, it is best to check the internal temperature fo the thickest part typically the leg or thigh. Once it is 72c, I like to turn the oven from fan to grill to crisp up the skin further. Finally, the chicken may release some of its juices. This may result in the vegetables getting a little soggy if you do not drain the excess liquid which forms on the tray. So, halfway through cooking, it would be wise to check and if so drain the liquid to prevent the sweet potatoes going damp and soggy.


I hope you enjoy!

Pan roasted Indian spiced whole chicken {Paleo}
[dinner] [mealprep] [lunch]

Start to finish: 40 minutes
Servings: 4

Ingredients

1 whole medium/large chicken – approx 1-1.2kg – jointed by butcher – ask nicely
1 red onion – sliced
3 garlic cloves – finely sliced
3 medium sweet potatoes – cut into wedges
2 tsp turmeric
1 tsp cumin seeds – freshly ground
1 tsp ground ginger
Instructions

1. Preheat oven to 200c.

2. Line an oven tray with greaseproof paper. Add the sweet potatoes, garlic and red onion to tray. Spread out evenly.

3. In a bowl. add the chicken with the spices and mix well until everything is coated.


4. Add the chicken pieces on top of the vegetables. Make sure they are skin side up.


5. Put oven tray in the oven on the top shelf/rack.


6. Cook for 30 minutes. Optional: check halfway if there is too much cooking juice released from chicken. Drain the juices and return the tray to the oven.


7. After 35 minutes. Change the oven to the grill setting.


8. Grill for 2-4 minutes to make the skin extra crispy. Be careful not to burn the skin and make it charred and dmaage/oxidise the fat/skin.


9. Remove the tray from the oven. Allow to cool.


10. Evenly portion the chicken pieces and the vegetables.


11. Serve with some seasonal green vegetables and season with salt. Spoon over any chicken juices left on tray or drained from earlier.

Nutritional Information (Per Serving): Calories: 468 Protein: 63g Carbs: 25g Fiber: 4g Sugar: 5g Fat: 31g Saturated Fat: 9g Polyunsaturated: 7g Monounsaturated: 12g Cholesterol: 197mg Calcium: 77mg Copper: 0.3mg Iron: 4.8mg Magnesium: 84.7mg Sodium: 240mg Potassium: 916mg Selenium: 55mg Zinc: 4.8mg Vitamin A: 14200iu Vitamin B1: 0.2mg Vitamin B2: 0.4mg Vitamin B3 19.7mg Vitamin B5: 3.1mg Vitamin B6: 3.1mg Vitamin B9 / Folate: 27.6úg Vitamin B12: 0.7úg Choline: 162mg Vitamin C: 5.3mg Vitamin D: 4.5IU Vitamin E: 1mg Vitamin K: 7.5ūg

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