About the Recipe
Usually slathered with butter, oil and excessive salt Sliver and Bite has formulated a fit & healthy recipe. While there are a few options below Sliver and Bite’s preferred recipe is the skinless chicken covered with hung Greek yoghurt and spices.
INGREDIENT | BENIFITS |
Chicken | Protein, repairs muscle, assists in bone health, tissue growth. B vitamin rich, high levels of B6 & B12 which benefits brain health and generates red blood cell formation Zink & selenium, regulate thyroid and boost immune system. |
Greek yoghurt | Protein, helps build muscle, repair muscle after exercise & assists in keeping you full. Calcium and phosphorus, working together they assist in bone density and generates energy. Postbiotic, strengthens the gut barrier, directly boosts immunity by stimulating antibody production. |
Dill | Flavonoids fight cell damage Reduces bloating Contains potassium, manganese and calcium. |
Parsley | Contains iron, magnesium and calcium | Aids digestion | Vitamin K for bone mineral density | Aids blood clotting. |
Garlic | Lowers cholesterol Supports blood pressure & regulates blood pressure |
Citrus orange & lemon | Tenderises meat, with the drastic reduction in salt the citrus assist in tenderising the chicken from the inside. Low calorie flavouring, assists in keeping the meat juice but allowing the fat to drain. Natural flavouring, deepens the flavour Antioxidants, assist in fighting disease. |
Rosemary powder | Lowers joint inflammation Protects longterm eye health Supports blood sugar management |
Black pepper | Contains piperine which aids in vitamin and mineral absorption Fights cell damage Stimulates digestive juices |
Celery | Antioxidants, boosts capacity of anti-inflammatory flavonoids. Vitamin K for bone mineral density | Aids blood clotting. Assists in nutrient absorption namely potassium, calcium and magnesium. |
Carrot | Beta-carotene absorption, when cooked beta-carotene increases from 5% to 40% absorption which assists in night vision, immune function and cellular repair. Natural sweetener. Antioxidants, protects cells from free radical damage and lower systemic inflammation and reduction in chronic diseases. |
Onion | Improved circulation due to allicin that relaxes blood vessels Lower cholesterol, antioxidants that reduce bad cholesterol levels Prevents clots, sulfur compounds that assist in preventing dangerous blood clots Antibacterial and antiviral properties that fight illness Swelling reduction, antioxidants that fights ongoing swelling Vitamin A, C B6 that for nerve and cell assistance Low in calories, but adds sweetness when cooked |
Ingredients
1 2.5kg whole chicken
Fit & Healthy Stuffing
1/2 orange
1/2 lemon
1/2 onion
1 rib celery
1 carrot
2 stems dill
2 stems parsley
External Dry Seasoning
1 tbsp olive oil
1/2 tsp salt
2 tsp garlic powder
2 tsp onion powder
2 tsp cracked pepper
1 tsp rosemary powder
External Wet Seasoning
2 cups 470g hung Greek yoghurt
2 tbsp mustard
1 tsp salt
1 tsp garlic powder
1 tsp onion powder
1 tsp cracked pepper
1 tsp rosemary powder
Preparation
On a large chopping board place your chicken to one side and with either paper towel or a clean tea towel dab the chicken dry.
STUFFING
In no particular order insert the below into the chicken opening.
Cut an orange, lemon and onion into quarters
Peeled and halved cloves of garlic
Stems of dill and parsley
TRUSSING
The importance of trussing is threefold
Keeps the chicken juicy
Keeps the stuffing inside the chicken
Optimal presentation & slicing
There is no need to use kitchen twine, make a small slit in the skin at the base of the skin near the cavity. Cross the legs and poke through the slit.
If you have twine, simply cross the legs and tie the legs together tightly and tuck the wings up to secure them against the body.
EXTERIOR SEASONING
Skin on – with a light mist or a small amount of olive oil rub evenly over the skin and season with a mixture of the dried herbs listed in the ingredient section.
BENEFITS: to cooking with the skin on keeps the moisture in the meat.
Skin off – repeat the above having removed the skin, however the lean meat is now exposed to the direct heat so either creating a foil tent will assist or in a heavy based pot with a lid. By removing the lid for the final 20 minutes you can achieve some colour.
If you do not have access to a heavy based pot with a lid you could also slather the chicken with a hung Greek yoghurt, mustard and mixed dried or fresh herbs.
BENEFITS: healthy cooking method while locking in moisture.
COOKING
Regular cooking method:
Skin on or off with direct exposure to heat.
In a shallow roasting dish preferably with a rack to allow the fat and juices to drain.
Place into a preheated oven of 220c / 425f on the middle rack.
Cooking time depends on the size of the chicken, more importantly the internal temperature (in the thigh) should be at 75c / 165f with a probe kitchen thermometer.
1kg – 60 min (2.2lb)
1.5kh – 80 min (3.3lb)
2kg – 100 min (4.4lb)
2.5kg – 120min (5.5lb)
3kg – 140min (6.6lb)
Once the chicken is a few degrees off temperature remove from the oven and allow the chicken to rest for at least 15 minutes on the bench. This allows the final cooking to cure, locks in juiciness and is much easier to carve.
Duch oven cooking Method
Skin on or off with indirect exposure to heat.
If your Duch oven doesn’t come with an internal rack cut some carrots down the centre to elevate the chicken so allow the fat and juices to drain.
Place the chicken into the oven on no particular rack position.
There is a slight change in the cook time by 15 / 20 minutes however the best indicator of readiness is temperature.
NOTE: remove the lid of the Duch oven at 55c / 130f and allow the chicken to colour a little before reaching the final internal temperature of 75c / 165f.
Allow the chicken to rest for at least 15 minutes this allows the final cooking to cure, locks in juiciness and is much easier to carve.
Roast chicken is not only a great lean meat and can be a part of a well-balanced diet when accompanied by steamed vegetables. Roast chicken is great as a meal prep item and can be paired with salad and a healthy dressing.