Eating a Nutrient Dense Meal in a 15 Dollars Budget
Roast Split Chicken with Cinnamon and Herbs, Mashed Potatoes and Green Salad
Serves: 2
Time needed to prepare: 20-25 minutes
Time needed for roasting chicken – 90-100 minutes
Ingredients Needed
- 1 split pasture-raised chicken
- 3 medium organic potatoes
- Filtered water to cook potatoes
- Green leaves such as lettuce and arugula
- 1 tablespoon onions, chopped
- 2 garlic cloves, minced
- 2 tablespoon coconut oil or fat of choice (for chicken)
- 1-2 tablespoons pasture-raised butter (for mashed potatoes)
- 2-3 tablespoons olive oil (for salad)
- ¼ cup coconut milk
- juice of a lemon
- 2 tablespoons organic oregano
- 3 tablespoons cinnamon
- Sea salt to taste
- Freshly grounded pepper (optional)
Preparation
Roasting the chicken
Preheat oven to 350 degrees F
Place chicken in a large bowl, reserve
In a small bowl add coconut oil, cinnamon, oregano, half of the lemon juice, garlic, salt to taste, pepper, stir well to combine
Using hands, rub this mixture in the chicken
Cover a baking sheet with parchment paper, place chicken
Roast for 90-100 minutes, until golden and well done
Remove from oven, reserve
Meanwhile the chicken is roasting
Cooking potatoes
Wash, peel, and cut potatoes in the middle into two pieces
In a medium pot over medium heat, place potatoes, water to cover completely
Add ¼ teaspoon sea salt, bring to a boil
Cook until tender, 20-25 minutes
Remove from heat
Carefully drain
Smash pototoes using a fork
Add 1-2 tablespoons butter and coconut milk, stir well until puree, reserve
Meanwhile the potatoes are cooking
Green salad
Wash and dry lettuce and arugula, reserve
In a small bowl combine onion, olive oil, half of the lemon juice, salt and pepper to taste, stir well to combine
Pour in the salad before serving it, toss well to combine
Serving: In a plate organize a piece of the chicken, mashed potatoes and green salad
Left overs can be used at the next meal or breakfast