Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chicken Under a Brick
Rinse chicken and pat dry. Remove the backbone with poultry shears.
Place chicken skin side down on the work surface, pressing firmly to flatten. Place in a shallow dish.
Rinse rosemary and shake dry. Remove needles from stem; discard stem. Peel the garlic. Chop both rosemary needles and garlic together.
Mix rosemary and garlic with olive oil, salt and pepper and spread on the chicken, placing some of the mixture under the skin. Refrigerate chicken at least 1 hour, preferably marinate the chicken overnight in the refrigerator.
Place the chicken with skin side down in a heavy, large ovenproof pan or roasting pan. Wrap a brick in aluminum foil and weight down the chicken with the wrapped brick. Brown the chicken over medium heat for 5 minutes before placing in oven.
Preheat oven to 225 ° C (fan: not recommended, gas mark 3-4 or about 425 ° F.) Place on the middle rack and roast for 15 minutes. Remove brick and turn the chicken. Roast for another 20 minutes until cooked through, reducing the heat slightly.
Remove the chicken from the oven, tent with aluminum foil and let rest for 5 minutes.
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.1 g | (0 %) |
Healthy, because
Chicken supplies the body with essential amino acids - children, athletes, pregnant and breastfeeding women have an increased need for them. This recipe will also appeal to those who like to experiment with new ways of preparing chicken.
Even smarter
Fibre-rich, low-fat side dishes such as a fresh colourful salad and wholemeal ciabatta go particularly well with it. If you want to save fat, drain the chicken on kitchen paper before serving.