"We all have our own life to pursue, our own kind of dream to be weaving. And we all have some power to make wishes come true, as long as we keep believing."
-Louisa May Alcott
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| Above: Never give up! Never quit! Even if the going gets tough. |
Today's WOD:
"Kelly"
5 rounds for time:
400m Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14 lbs. to 10')
Day 2 of the 50-day Paleo Challenge!
Rome's Recipe of the Day (R.O.D.): Perfect Roasted Whole Paleo Chicken
Time saver tip: Prep everything the night before (stuff the herbs in the chicken). Place it in the fridge. When you get home from your WOD, turn your oven on to 425. Place everything in the pan, drizzle olive oil and pepper the chicken(s). Place chickens in the oven. You got one hour to get ready for the next day, in the meanwhile steam some veggies!... and then enjoy your chicken + veggies!!!
Ingredients
One 2 1/2-3 lb. free-range whole chicken (Costco sells these in 2-packs - perfect for DMS'ing!)
Freshly ground black pepper
3 small handfuls of fresh herbs (basil, parsley, marjoram), finely chopped
1/4 cup olive oil
1 lemon, halved
4 bay leaves, torn
2 sprigs of fresh rosemary
To double this receipe, just double the amount of the above ingredients! Also, see my notes below.
Preparation:
Preheat the oven and a roasting tray to 425 F. Wash the chicken inside and out, and pat it as dry as possible with paper towels. Being very careful, grab the skin at the tip of the chicken breasts, making sure that it doesn’t rip, and pull up gently. With your other hand, gently separate the skin from the meat of the breast. It’s normally connected by a little bit of tissuey-type stuff, and you can either leave this attached in the middle and make two little tunnels either side, or you can try to cut away the middle. Down the gaps that you have made and push in the chopped herbs (between the skin and chicken meat). Drizzle olive oil all over the chicken. Stuff the cavity of the chicken with the halved lemon, bay leaf and fresh rosemary - push all this into the cavity. Pull the skin of the chicken breast forward so that none of the actual flesh is exposed, tuck the little winglets under and tie up as firmly as possible with kitchen twine.
In my opinion, the perfect roast chicken has tender moist breast meat, crisp skin and, and overcooked thigh meat. :) Simply slash across each thigh about 3 or 4 times and rub in some of the leftover herbs, which allows the heat to penetrate directly into the thigh meat, enabling it to cook faster. With your hand, rub olive oil into the skin of the chicken and season very generously with pepper. Remove the hot tray from the oven and add a little oil. Put the chicken on one side, back side down on the tray, and put back into the oven. Allow to cook for 5 minutes, then turn it over on to the other side, breast side down. Cook for another 5 minutes and then place the chicken on its back. Cook for approx 50 minutes (or until juices run clear).
Serving Size Servings: 4
Note: I like to double this receipe by cooking two (2) whole chickens in one big aluminum tray. Then I have a lot of leftovers to fill my freezer with for future paleo meals! The large aluminum trays are from Costco (they are sturdy, so after a good washing you can re-use it). What to do with your leftovers? Remove the chicken meat from the bones and place in single meal-portion plastic/glass containers. Place the containers in the freezer for future meals or for your Paleo Lunch Cooler! Happy Paleo-ing!
Yesterday's WOD Board:
Ho that picture of you and Josh is SICK!
ReplyDeleteI'm not much for liking a pic with myself included, but I'll have to agree, it is pretty sick!
ReplyDeleteCoach Josh's Day 2 Paleo Challenge:
Breakfast: 4 HB eggs, chinese chicken salad with almonds (mandarin oranges removed), some green tea
Lunch: Wahoo's Salad with mild chicken (no cheese, tortilla, or dressing), orange, some nori, and fish oil
PWO: two little bottles of mashed cinnamon sweet potatos
Dinner: top round steak cooked with coconut oil, baby spinach, baby carrots, two piece 85% dark chocolate, some walnuts, a plum, fish oil
Roomie Sampler: shredded chicken breast/bell pepper/onion/various spices dish - ono!
Btw, "Kelly" = my least liked WOD ever.
ReplyDeleteGlad to have it here today as a marker for week one Strict Paleo though.
Addendum to Rome's awesome recipe:
ReplyDeleteMake chicken broth with the carcass after you've picked off all the good meat!
Put it in a large stock pot (it's already seasoned!), chop 4 carrots (or use several handfuls of baby carrots) and 4 celery stalks, toss them in and fill to about 1 1/2" from top with water. You can also add another bay leaf or two.
Bring to a boil on medium-high heat. Then turn to low-ish to simmer sort of vigorously for 2 hours. Don't let it keep boiling at too high a temp, or you'll lose half your broth.
Let cool strain out broth and store in air tight glass jars in fridge. I've used mine a month later (bring to a boil again when you want to use if you wait this long). If you have furry family members, they'll LOVE the veggies and chicken that falls off :)