Healthy & Delicious Chicken and Veggies Dinner
Roasting a whole chicken with veggies is a delicious and healthy meal that will leave leftovers that can be enjoyed for days after as a nutritious lunch. It can seem daunting, but the prep is not as bad as you might think, and will last you long enough that you won’t be complaining.
- 6 bulbs garlic
- 1/2 cup olive oil
- salt and pepper
- 8 Tablespoons coconut oil, gently melted
- 2 Tablespoon each minced, fresh rosemary, oregano, tarragon
- 2 teaspoon minced garlic
- zest and juice from one lemon
- 8 large organic carrots, cut into 1 inch pieces
- 6 organic zucchini, cut into 1 inch half-moons
- 2 cups pearl onions, ends trimmed
- 2 cups Brussels sprouts, halved
- 2 hormone-free, organic chicken
- 4 cups chicken broth
- 2 Tablespoons coconut flour
Preheat the oven to 400 degrees F.
Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan and brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper and set aside.
Rinse your chicken and pat dry. With the other 2/3 of the herb mixture, carefully rub between the skin and breast meat and over the top of the chicken.
Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
To see if the chicken is done, use the tip of a sharp knife to poke it and see that the juices run clear. Transfer the chicken and veggies to a large platter and add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.
To make gravy: Pour all of the juice from the roasting pan into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.
Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein