One of the easiest, fastest, and most economical meals to feed your family is a roasted chicken. Everyone has their favorite version, but I thought I’d share my personal go-to. This meal is a one-pan wonder, with easy cleanup and a rewarding outcome. The great thing about this dish is that there’s something for everyone- someone likes the thighs, someone likes the drumsticks. It’s a crowd pleaser for sure, and leaves plenty of leftovers that are even better the next day (and can be repurposed onto salads and into soups).
The key to this dinner is sourcing quality ingredients. Many mainstream supermarkets are shifting toward local goods, and you can usually find a local, pasture-raised chicken supplier wherever you do your normal shopping. At a minimum, seek out organic. Contrary to popular belief, chickens advertised as “vegetarian fed” will not be the healthiest animals: chickens are natural omnivores! They’re designed to forage, and thus, those allowed to peck about will be more nutritious than those fattened up on corn or grain.
Try to get your veggies as close to the source as you can. I’m a part of a local CSA that delivers veggies fresh to my door. You can also peruse your local farmer’s market for in season produce, or simply check out the organic section of your supermarket. If you haven’t arranged your budget to prioritize organic veggies quite yet, even conventionally-raised produce will be better than none! Check out the Clean Fifteen and Dirty Dozen to see where your money is best spent on organics.
Butterflied Roasted Chicken
- Preheat oven to 425 degrees Farenhiet
- Pat dry the chicken with paper towels
- Use sharp kitchen shears or a carving knife to remove the backbone of the chicken
- Lay the butterflied chicken in a parchment-lined roasting pan
- Brush the skin of the bird with 2 TBSP melted fat of your choice (ghee, grassfed butter, coconut oil, avocado oil)
- Season with fresh thyme, rosemary, salt, and pepper (optional: minced garlic)
- Prep and chop your veggies (suggested: root veggies such as carrots and parsnips, crucifers like broccoli, cauliflower, and brussels sprouts, and aromatics like leeks or onions)
- Line the pan with veggies and toss season with the herbs and salt.
- Roast for about 45-60 minutes, or until the skin is brown and crisp and the breast meat registers at least 150 degrees.