Poultry Perfection
Enjoy this video on how to perfect a poultry dish! This a great healthy meal thats low on carbs and calories, so its ideal as a post gym meal.
Chicken is usually a go to meal for getting the daily dose of protein. Unlike beef and other red meats, chicken is a lean protein due to its low fat and cholesterol levels. Chicken is one of the highest protein suppliers normally found in diets. The amount of protein found in it is 18 g per 100g of chicken, which is very high. Protein plays an important role in our diet. It is made of amino acids that make up protein, which are the building blocks of our muscle.
Enjoy this video on how to perfect a poultry dish! This a great healthy meal that's low on carbs and calories, so it's ideal if your searching for the right post gym meal!
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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]