CrossFit Toronto and PALEOdISH are super thrilled to be hosting and taking part in an upcoming Nutrition Series this fall. We are really stoked to have Mat Lalonde Ph.D. start it off with his unbelievable seminar on the science behind nutrition. I personally have had the privilege of attending Mat Lalonde’s seminar twice and it is definitely a “don’t miss” opportunity. To read my review, click here. You can REGISTER for any of these seminars NOW. To reserve your spot…Click here.
In spirit of “back to school” and the busyness of it all…I dedicate this post to respected parents who have so much on the go. This recipe is a sure thing to help you out on those nights that are jammed full of running around. The left overs are just as good, if not better as well. Please enjoy and savour!
When we stayed with Mat Lalonde for a few days this summer, we cheffed up a couple really great recipes together. He introduced us to a two of his “go-to” cook books, which he highly recommends. If you are looking to do some Paleo baking, a wonderful resource to consider would be, Cooking with Coconut Flour, by Bruce Fife N.D. The other cook book props goes to, The Primal Blueprint Cookbook, by Mark Sisson of the blog, Mark’s Daily Apple.
Mat knew that he wanted to cook a meal from Mark Sisson’s cook book that would be delicious, simple to make and that would last him for several…well okay, at least a couple meals! When sitting at his kitchen table, we flipped through the Primal Blueprint Cookbook, and decided on making the Dutch Oven Chicken! Let me tell you, this wasn’t an easy choice, as all of the recipes looked so appealing. Their layout was so clear and the photos were simply divine. If you haven’t yet picked up your copy, I highly encourage you to do so here. From cover to cover, the pages are packed full of amazing recipes, that will be sure to satisfy and please your taste buds.
Without further ado, here is the recipe, with permission from Mark Sisson ~ thank you!
Dutch Oven Chicken
1 whole roasting chicken
1 tsp sea salt
1/4 tsp black pepper
1 tablespoon fat (lard, ghee, poultry fat, olive oil)
1/2 cup finely chopped onion
1/4 cup finely chopped celery
4–6 cloves of garlic, peeled
1 bay leaf
Place rack in lowest position of oven. Preheat oven to 250 °F.
Dry chicken with paper towels to remove excess moisture from packaging. Season all over with salt and pepper.
Heat fat in Dutch oven on the stove over medium heat. When fat is hot and nearly smoking, place chicken breast side down in the hot pot. While chicken is browning, prepare vegetables, adding to the pan as you chop. Cook about 6–8 minutes total, until breast skin browns.
Turn chicken breast side up and cook about 8 more minutes. Continue adding vegetables if you aren’t yet finished prepping them.
Turn off heat. Cover pot with tight fitting lid (use a sheet of aluminum foil under the lid, too, if the lid doesn’t create a good seal).
Place pot into oven and bake for about 1.5 hours for a small chicken (under 4 pounds) or about 2 hours for larger chickens (over 4.5 pounds). Chicken is finished cooking when instant read thermometer shows a temperature of of 175 °F in the thigh meat not near a bone.
Transfer chicken to warm platter or grooved cutting board (some juices may escape) and cover loosely with the sheet of aluminum foil used to seal lid to pan. Let sit 20 minutes.
Strain juices from pot through a fine wire mesh strainer (save cooked vegetables for making broth with leftover chicken bones–see below) and let the fat rise to the top. Skim fat off and adjust seasoning to taste, salt and pepper if necessary. Keep juices warm until time to serve. Carve chicken into quarters and serve with warm juices.
Place strained cooked vegetables, bones, skin, cartilage, and leftover juices back in Dutch oven or in a slow cooker. Cover bones with cold filtered water and 2 tablespoons of apple cider vinegar and let sit one hour. Then simmer over low temperature for at least 6–8 hours, up to 24 hours if using a slow cooker. Strain both through fine wire mesh strainer to remove solids. Broth will keep in refrigerator for up to a week (reheat to a boil before consuming) or several months in the freezer (be sure to leave room at top of the container for expansion).
When Mat cooked this recipe, he made the following alterations. “I modified the recipe in that I cooked the chicken at 175 °F overnight. I did not empty the liquids, I let it turn into a semi solid and just spooned it out with the chicken.”
As a side of dish of sorts to go along with this, Mat diced, sliced and prepared some veggies to be roasted in the oven. (I did help with this lol…as I was the ghee girl, who made sure that they were all fully coated and ready to be roasted in the oven). In this scrumptious side dish, you can really use a wide variety of veggies. Mat opted to combine onion, zucchini (green and yellow) and brussel sprouts. To do this basically take your veggies of choice, cut them up into equal bits, coat them with coconut oil (with a silicone brush), sprinkle with salt pepper (or other spices/herbs) and spread them out on a baking sheet. Cook slowly, turning occasionally, until slightly browned. Roasted veggies are wonderful…do up a big ‘ol batch and you will see! Your salads, omelettes, mains, stews and sauces will thank you, as they are a terrific addition that can quickly add a burst of flavour to enhance these type of dishes. Other veggies that are fabulous for roasting include…carrots, zucchini, cauliflower, broccoli, eggplant, mushrooms and sweet potatoes etc… Try to roast something new. You may just find out that it is yummmyyyyy!