Poultry Perfection

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[SOUND] For

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this recipe I'm gonna show you how to make
a great take on a roast chicken.

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I'm Kolom, and thank you for watching
Eating by Heart.

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[MUSIC]

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If you're diabetic it's important to cook
recipes that are low sugar,

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high protein, without a lot of extra
calories; because you

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always wanna make sure that you're not
consuming too much fat.

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Today's recipe is roast sweet potatoes
with my perfect roast chicken.

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So first I'm going to chop my sweet
potatoes.

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Now sweet potatoes are very healthy.

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They're much healthier than regular old
white potatoes.

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They're higher in nutrients.

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So, whenever you can, I recommend swapping
white potatoes for sweet potatoes.

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They're also prettier, and I think they're
so much sweeter.

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You just wanna make sure that when you
chop them, you're chopping them into

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evenly sized pieces so that they cook
evenly in the oven.

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And this is gonna be, this is like,
instead of your oven rack, all you

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need is a sheet pan, your vegetables and
your chicken right over top.

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You don't need a rack or anything fancy
like that.

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So I'm gonna go ahead and put the sweet
potatoes on the baking sheet.

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I've got some extras that I cut here.

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So just one nice layer.

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That's all you need, then a little bit of
olive oil.

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Now olive oil has mono unsaturated fat, so
it's heart healthy fat,

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don't be afraid of it.

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Just use it sparingly.

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A little bit of sea salt.

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And then you just go ahead and mix it up.

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And then now this is the main, the main
tip here, so listen closely.

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You wanna butterfly your chicken, and that
allows your chicken to cook very evenly.

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See it's one kinda flat piece.

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And all you do is, you have your butcher
cut the back bone out of the chicken.

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And then it becomes one flat piece.

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And this way it evenly cooks.

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It gets really juicy and tender.

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And, it's one of those things that's so
forgiving, if you cook it five minutes ex,

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extra, it doesn't get overdone and dried
out.

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So, first, I'm gonna season my chicken
with sea salt.

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And I'm also gonna go underneath the skin
as well.

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You can even skip this under the skin part
of it, but it adds a little extra flavor.

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And then I'm going to go ahead and take a
little bit of olive oil and just get one,

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thin layer of olive oil over top and this
is going to help brown the chicken skin.

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Then, I'm gonna cover the chicken with
fresh herbs.

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So here I have rosemary and thyme.

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Again, you can use any variety of fresh
herbs that you like.

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And this is a really good base, this
recipe, but

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you could also put other vegetables
underneath.

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You could put onions.

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You could put shiitake mushrooms.

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But you just wanna get a nice layer of
fresh herbs on top to give it

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a little flavor.

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But do you see how easy that was?

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I mean this is kinda my go-to dish
whenever I need to feed a lot of

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people in a quick amount of time.

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I'm just gonna add a little bit of pepper.

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Now if you like lemon, you can always put
fresh lemon over top.

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And slice lemon slices and

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stick them right under the skin, that's
really tasty too.

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I'm gonna pop this in the oven for about
50 minutes.

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The great thing about butterflying your
chicken is, that it cooks a lot quicker.

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[SOUND] Now that you know how to butterfly
chicken,

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you can also do that same technique for
grilling, and it works wonderfully.

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All right.
Let me check on the chicken.

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[SOUND] Oh, it's looking beautiful.

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Here it is.

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[SOUND] Potatoes are nicely browned.

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So, if you're using a thermometer,

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you can check to make sure it's done in
the largest part of the thigh.

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It just wants to read about 170, 175.

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But this, to my eye looks nicely cooked.

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So I'm just gonna go ahead and

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take a little, oh it's falling right off
the bone.

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Just as I planned.

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[MUSIC]

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Perfection and it was so easy to make.

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I never over cook this chicken and

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it never dries out as long as it's
butterflied.

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I'm Kolom, thanks for watching Eating by
Heart for HealthiNation.

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Hope to see you again soon.

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[MUSIC]

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