My favorite way to prepare a chicken. To spatchcock a chicken or butterfly it, is to remove the backbone, allowing it to be completely opened out and flattened. This will reduce the cooking time significantly and allows the whole chicken to be cooked quicker than roasting, grilling, or pan-frying.
Some facts on the health benefits of chicken. Chicken is a brain-healthy food. It’s a great source of vitamins B12, B6, as well as choline which plays an important role in brain health and neuroprotection.
It’s a rich source of lean protein and contributes to muscle growth and development. It’s good for your heart, helps prevent bone loss, and contains minerals that support teeth, kidney, and liver.
Spatchcock chicken is prepared by butterflying a whole chicken by removing the backbone, and sternum, then flattening it. You can do this yourself using poultry shears or ask your butcher to do it for you. This method literally roasts the chicken in half the time. It comes out juicy, moist, tender on the inside and crispy on the outside. You can ask your butcher to Spatchcock your chicken. I do, it’s easier. Keep the trimming you can make soup!
1 whole 4 TO 5 -pound chicken, Spatchcocked
3 Tablespoons extra virgin olive oil
4 teaspoons of kosher salt and freshly ground black pepper
¼ cup fresh mint leaves, chopped coarsely
1 cup cilantro, chopped coarsely
½ cup fresh Italian parsley, chopped coarsely
1/4 cup red onion, chopped small
2 scallions, chopped small
3 tablespoons fresh lime juice
2 tablespoons extra -virgin olive oil
1/4 of kosher salt and pepper
1 small red or green jalapeno with seeds, sliced into small rounds (optional)
Place all of the ingredients into a bowl, mix together, cover, and set aside.
WHITE BEAN PUREE
2 -15 oz cans of organic white beans, drained and rinsed.
1/3 cup extra virgin olive oil
¾ teaspoon kosher salt
1 scallion chopped
¼ tablespoons, fresh lemon juice
In a food processor add the canned beans olive oil, salt, scallions, lemon juice, and process until smooth and creamy. Pour into a bowl, cover, and set aside.
DIRECTIONS FOR CHICKEN
Put the chicken on a cutting board and sprinkle each side with 2 teaspoons of salt and a generous amount of freshly ground pepper.
Place the chicken on a baking sheet fitted with a rack and put it in the refrigerator uncovered for 2 hours. This will help the skin to dry out and crisp up beautifully while roasting!
Remove chicken from the refrigerator and let it sit out on your counter for an hour before roasting.
Pre-heat oven to 450 F.
For best results use a cast-iron skillet. Place the chicken in the cast iron skillet.
Just before putting it in the oven, drizzle 3 tablespoons of olive oil over the top.
NOTE; The safe internal temperature for cooked chicken is 165F. Use a meat or instant-read thermometer to determine the temperature of your chicken. It should be inserted into the thickest part of the thigh but not touching the bone.
Roast the chicken until the skin is golden brown and an instant-read thermometer registers between 155 to 160 degrees, about 45 to 50 minutes.
Basting is important so make sure you do it several times during roasting especially towards the end of roasting. Take out of the oven at 160F. at let it rest for 10 minutes. The temperature will rise to 165 while resting. This will also give the chicken time to keep its natural juices before slicing.
Remove the breast and wings. Run the tip of a knife first along the breastbone and the up along the rib cage, gently pulling the meat away from the ribs and using the ribs as a guide as you cut. Cut through the joint that connects wings to the carcass to separate!
Serve sliced chicken over white bean puree and fresh salsa on the side or 1 to 2 tablespoons over the top of the chicken!
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