Roast That Chicken!

 

I wanted to take a crack at an old world classic, roasted chicken. Chicken is an ideal choice of protein for any type of athlete. It has a perfect combination of lean and fatty meat, covers all your amino acids needs in a protein, and when roasted (not coated in processed flour and thrown in a vat of boiling oil) the skin of the chicken becomes a great source of nutrients for your body!  So on the menu today is Orange and Thyme Roasted Chicken with Balsamic and Hazelnut Green Beans. It’s simple, straight-forward, healthy, and tastes like a 30 dollar entree, just what we aim for here at Collegiate Paleo when it comes to our food.

Orange and Thyme Roasted Chicken with Garlic Butter Rub


Ingredient List

  •  1 Whole Chicken (4-5 lbs)
  • 2 Red Onions
  • 2-3 Oranges
  • 5-6 Cloves of Garlic
  • Fresh Thyme
  • 4 tbs room temperature butter (You can actually sub in coconut oil here and it works great too. I try and stay away from dairy so I usually stick with the coconut oil)
  • Olive Oil
  • Salt and Pepper
First things first, get your oven hot. I cooked it at 450 but anywhere from 400-450 works. I like to start by getting all the tedious work out of the way first which means lets start with the fruit and vegetables.  Take your two red onions and peel and cut them into roughly 1.5-2 inch slices
We can start working on our green bean side dish while we are in veggie prep mode! Take your green beans and give them a quick rinse and trim off the ends of your beans (If you have any helpers in the kitchen this is a great task for them to do!)
Next lets get our rub ready for the chicken. Take one of your garlic cloves, peel it, and smash it with the flat side of your knife, seriously give it a serious smash! Then give it a quick mince and toss it ina small bowl with your butter. Chop up a handful of thyme, saving a few sprigs for latter, and toss that in the bowl as well. Then zest 1 or 2 of your oranges into the mixture and stir it all together and set aside for a moment.
Grab your chicken and place it breast side up on a different cutting board or in your roasting pan. Now, using your fingers, gently separate the skin from the breast and spread as much of the mixture as you can between the skin and the breast and pat it down so its nice and even. Save a little bit for later though!  Sprinkle salt and pepper over the entire chicken, and on the inside. Now slice up your oranges into wedges approximately the same size as the red onions.
Stuff the cavity of the chicken with 1-2 slices of the oranges and red onion along with a few of your whole time sprigs and tie the legs shut. Place the chicken breast side up in your roasting pan. Surround the chicken with the rest of the onions and oranges and sprinkle olive oil on top of the veggies, salt and pepper them, and a handful of thyme if you have any extra!
Throw the pan in the oven for about 25-30 minutes. After thirty minutes pull the pan out, give the oranges and onions a flip.  Use your left over garlic, orange, thyme, butter rub to give the chicken a little baste! (I threw my butter rub in the microwave for a few seconds to melt it and brushed it on the chicken). Place the pan back in the oven and let it cook until your meat thermometer reaches 165 degrees. Make sure the meat thermometer is in the thickest part of the thigh.
Once it hits 165 pull it out of the oven and let it rest for at least 10 minutes!!! Always let your meat, it keeps it from spilling its juices when it is cut open. I took the onions and oranges out right away though and made a bed for the chicken on the serving platter.
Your first gourmet, roasted chicken is done and ready to serve!

Roasted Green Beans with Balsamic and Hazelnuts

                     Ingredient List
  • 1 lb Green Beans, Ends Trimmed
  • Olive Oil
  • Balsamic Vinegar
  • Salt and Pepper
  • 1/2 cup Hazelnuts
Preheat your oven to 425. Bring a large pot of water to a boil. While the water is heating up, grab a large bowl and make an ice bath, no exact ratio of ice to water is needed, just enough ice to get the water as cold as possible. Once the water is boiling, toss your green beans in and let cook for about 2-3 minutes then drain them and toss them in the ice bath.  This process, known as “shocking”, will help the beans keep their green color so they do not turn all brown and gross in the oven!
Strain out the beans and dry out the large bowl and place the beans back in it. Drizzle a small amount of olive oil over the beans and give it a toss. Then add a pinch of salt and pepper and give it another toss, then a drizzle of the balsamic and yet another toss.
Line a baking sheet with parchment paper and spread the beans out on it. Scatter the hazelnuts on the pan and place in the oven for about 12-15 minutes, just until the hazelnuts are toasted and the beans are cooked through.
I do apologize for not showing you all a plated picture, I know a huge faux-pas in the culinary scene.  But I was starving and the smells were too much for me and I lost my train of thought and dinner was gone before I remembered my camera was sitting on the counter.
There it is! A full roasted chicken dinner, stock full of good protein, with a plethora of fruits and veggies. Hopefully you now believe me when I tell you that food can have some serious taste and be seriously good for you!  This is a great Sunday night recipe since you can make 1 or 2 of them at a time and have plenty of leftovers for the week!


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