Roast Split Chicken with Cinnamon and Herbs - Eating a Nutrient Dense Meal in a 15 Dollars Budget

November 3, 2018

 

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

 

 

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