WKTV - This month we are showing you how to make a healthy meal, with whole foods, for less than $5 per person. NEWSChannel 2's Megan Koskovich is In the Kitchen with Debra Richardson from Leaf, Loaf and Ladle to show you how to make oven roasted chicken.
Oven Roasted Chicken with Steak Potato Fries, Corn on the Cob.
Whole Chicken, approx. 4 lb. will provide approx. 4 – 6 servings of 4 – 6 oz. of roast chicken
3 cloves garlic, sliced thinly
¼ lemon, cut in wedges
Pre-heat oven to 425;
Rinse chicken, pat dry with paper towel, fill cavity with garlic, lemon wedges and some rosemary.
Lightly coat chicken with olive oil, season with salt and pepper.
Place chicken, breast side up, in a roasting pan on a cake cooling rack (if you don’t have a roasting rack!) so that it is slightly elevated above the roasting pan;
Place the chicken into the oven for 10 – 15 minutes at 425 degrees to brown the skin. Reduce heat to 350 once the skin browns and cover loosely with aluminum foil and continue to cook 15 minutes more per pound of chicken’s weight. (4 lbs, one hour).
Remove the chicken and allow it to ‘rest’ for 10 or 15 minutes before slicing meat to serve.
Potato Fries (4 servings)
2 large potatoes : any potato will work! Sweet Potatoes, Baking Potatoes or Red, your choice!
Preheat oven to 350 or plan to roast with chicken the last 30 minutes on lower rack in the oven.
Rinse potatoes. Don’t remove the skin: that’s where the majority of the good nutrients are!
Cut potato in half through the middle, then each half in half again, ‘long ways’ as now you will cut each of these quarters into wedges for ‘steak fries’. You should get 3 - 4 large fries from each quarter.
Toss wedges in a bowl with oil, using your hands to be sure they are coated well.
Place on a lightly oiled cookie sheet, sprinkle with salt and pepper.
Feel free to further season with any spice blends you may have on hand. Be creative!
Place in the oven and roast for 30 minutes.
Upon removal, sprinkle with parmesan cheese and serve with chicken and corn on the cob for a value meal costing under $5 per serving!
This value meal was made using a local pastured chicken at 3.55 per lb., which was a $16.00 chicken. Once the chicken was roasted, a total of 32 oz. of meat was removed from the bird resulting in (8) 4-oz. servings of chicken, or 2 dinners for 4 people to be prepared from one chicken. And there was more . . .
The skin and bones were then used for soup stock. To purchase organic chicken stock at the store costs nearly $3 per quart. In this recipe, I yielded 3 quarts at a cost of $1.36 per quart. Two were frozen, one was used to cook the black beans used for next week’s recipe of Chicken and Black Beans Tortillas with Fresh Salsa.
3 quarts water;
Skin and bones of roasted chicken once meat has been removed;
Two onions, rough chopped in large pieces for easy straining after;
Two celery stalks (with their leaves preferably), rough chopped;
Two carrots, rough chopped;
Salt/Pepper. Bay leaves or additional herbs are always an added layer of flavor, so feel free!
Combine all ingredients, bring to a boil then reduce to a simmer to fill the house with an aroma that will make you oh-so-happy. I simmer my stock anywhere from 30 minutes to an hour, depending on what else I am doing at the time.
Allow to cool a bit once you turn the heat off, and strain out the vegetables.
Refrigerate one quart to cook black beans with the following night, and freeze the other two!
If you are too busy to get out to a Farmer's Market, check out this option available year round!
Foodshed Buying Club: http://www.foodshedbuyingclub.com/Welcome.html
The Foodshed allows you to order on line weekly from multiple farms and producers, pick-ups are on Fridays at RCIL, Genesee Street.
If you can slow down and visit a market to meet your farmer, here is the best site for ALL Oneida County Farmer Markets:
And here is your source for Regional markets and more from Local Harvest.org: