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Real Meal of the Week: Roasted Chicken, Roots & Greens


This week’s real meal of the week is one of our family’s favorites.  We roast a chicken at least once a week — partly because we all love to enjoy a freshly roasted bird out of the oven, and partly because we get so much bang for our buck.

For 3 of us, a roasted chicken will usually cover 2 dinners and one lunch, plus at least an additional snack AND we get to make bone broth from it when we’re done.  If I roast a chicken on Monday, by Tuesday night the bones are simmering in the slow-cooker while we’re sleeping.  The bone broth will last us a week (I use one set of bones and feet in THIS slow cooker), by which time we’re definitely ready for another roasted chicken dinner.

I like to chop up root vegetables & lay them around the base of the bird.  They soak up the fats, fluids & nutrients so well – that way get are sure to get all of the nutrition out of the chicken, and the roots are flavorful as well.  I finish off the meal with sauteed greens, usually kale or collards, and throw in a side of sauerkraut or other fermented veggies.  For dessert, Miss Z, Real Fit Daddy & I usually munch on some sliced up apples & pears.

Roasted Chicken with Roots:

With so many flavor options available to dress-up your chicken, I encourage you to experiment, play & cater to your family’s tastes.  We tend to like our chicken pretty simple.

  1. Buy a whole pasture-raised chicken, rinse & dry it
  2. Place in a glass baking dish (like THIS one).  I roast ours breast-side up because we love crispy skin in my family.
  3. Season generously with sea salt (we use THIS one).
  4. Use 2 large tablespoons of coconut oil (we use THIS one) to oil the breasts & legs (if you want crispy skin & are cooking it breast-side up)
  5. Wash & cut sweet potatoes, onions, carrots & any other root vegetables you like (daikon, turnips, parsnips – all are delicious in this dish!) into large inch-sized pieces & place around the chicken in the baking dish.
  6. Sprinkle roots with sea salt and spread 1 tbsp coconut oil around them.
  7. Place in a preheated oven on 350 deg. F for 2 hours.
  8. Remove from heat, use meat thermometer (like THIS one) to make sure meat is at least 165 deg. F.
See also  Nana’s Island Coconut Milk

Sauteed Greens:

  1. Wash and cut 2 bunches of greens (leftover greens are my favorite add-on to meals the next day!) into 1/2 inch thin strips.
  2. Place 1 heaping tbsp coconut oil in a large pan, add 2 tbsp grass-fed butter (like THIS one) & place on medium-low heat.
  3. Throw the greens into the melted fat, follow with just a splash of water, and cover for 3 minutes.
  4. Once the greens have wilted partially, removed the cover and toss over medium heat.
  5. Continue stirring frequently for 8-10 minutes.
  6. Remove from heat when greens are cooked to your liking – I like to keep mine a deep vibrant green.

This post is linked to Thank Your Body Thursday.

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