Colorful Cooking: Roasted lemon chicken with fennel
Ryan Summerlin November 6, 2012
Americans eat 84 pounds of chicken per person, per year. Chicken is low in fat, high in niacin and good for the budget. I buy my whole chickens organic since I can stretch one bird into two or three more meals. Roasted chicken is a timeless main course, freshen it up with a warm fennel blue cheese salad and you have a colorful meal, company worthy! Roasting means cooking with dry heat; in the oven or over an open flame. Roasting meat and veggies gives the food a rich, deep, caramelized crust. For this oven-roasted chicken, we will use high heat to start the cooking, then lower the heat to finish the bird, assuring moist meat, registering 165 degrees when done. While the oven is warm, a simple sliced, warm fennel salad will compliment the lemon chicken. (Log onto Colorfulcooking.com for the fennel salad recipe.)Starting on the stovetop, then moving the pan to the oven is a culinary trick to cooking quickly. Recently, I prepared this simple, colorful egg frittata in minutes on TV8 and everyone loved it. This vegetarian sweet potato bean frittata is a protein and fiber-packed breakfast that will get you out of the house quickly! Tracy Miller adds fruits and veggies to all her meals. Join her Thursday at Rocky Mountain Olive Oil Company in Edwards for a holiday appetizer cooking class. She shares recipes weekly on TV8’s “Good Morning Vail.” To contact her, email Tracy@colorfulcooking.com or log onto Colorfulcooking.com.
Roasted Lemon Chicken with Fennel —————————————————5 lbs. raw chicken 2 lemons 1 large onion2 Tablespoons olive oil 1 teaspoon rosemary or thyme, minced 2 cloves of garlic, minced1/2 teaspoon salt 1/2 teaspoon pepper—————————————————Heat oven to 400. Remove the innards from the chicken and discard (or save for another use). Rinse the chicken and pat dry with paper towels. Slice the onion in quarters and slice the lemons in half. In a bowl, mix olive oil, rosemary or thyme, garlic, salt, pepper and 1 tablespoon lemon juice. Place the chicken on shallow baking pan with a rack or a cookie sheet with a rack, this will allow the heat to circulate around the bird for better cooking. If you do not have a wire rack, use whole carrots and round sliced onions to make a plate of veggies that the chicken can cook on top of. That will allow the fat to drip away from the bird.Stuff the onion and lemon quarters in the cavity of the bird, close the drumsticks and use twine to secure. Using a spoon upside down, separate the skin from the meat and place some of the olive oil mixture under the skin, rub it over the meat as best you can. Rub the outside of the skin with a little olive oil and place the chicken in the oven. Turn on your vent, this will get a little smoky. Cook at 400 for 30 minutes, reduce heat to 350 and cook until chicken registers at 160, about 45 minutes more. Let the chicken rest for 10 minutes until internal temperature reaches 165. Enjoy! Log onto Colorfulcooking.com for the fennel salad recipe.
1 medium sweet potato3/4 cup black beans6 eggs1/4 cup cilantro, chopped1 teaspoon lime juice2 ounces cream cheese2 Chipolte peppers in adoboSalt & pepper Canola Oil—————————————————Wash the sweet potato and cook it in the microwave for 3 minutes or until semi-soft.Peel the sweet potato and chop into 1/4″ cubes – about 1 cup.Heat broiler in oven to high. In a 8″ cast-iron skillet, place 2 teaspoons canola oil over medium heat, add sweet potato and cook for 5 minutes.In a bowl, beat eggs for 30 seconds, allowing a lot of air to mix into the eggs. Add eggs to cast-iron skillet and let cook for 5 minutes. While the eggs are cooking, break the bottom with a knife to allow some of the uncooked eggs to hit the bottom of the pan, twirl around. Evenly spread black beans over eggs and place skillet under broiler for 4 minutes or until eggs are cooked through. You can tell if they are cooked, if they are fluffy and firm to the touch. Mix cream cheese, diced chipolte, cilantro and lime juice and serve spread over frittata.