| | ONE-PAN SPATCHCOCK HERBED CHICKEN

Author / Rachel Koo

Prep: 20 min / Total Time: 90 min / Servings: 6-8

This one-pan dish is SO EASY, juicy and delicious. There is a certain comfort in a roasted chicken dinner, especially one that is guaranteed to hit all the tastebuds! The spatchcock roasted chicken has a crispy golden skin and juicy tender meat. One of the best parts is that the potatoes and potatoes soak up all the flavour by cooking under the juices of the chicken

Macros :

Per Serving.
Calories: 741
Protein:37 g
Carbohydrates: 33 g
Fat: 52 g

Ingredients:

  • 1 whole chicken
  • 2 large carrots – sliced
  • 400g brussels sprouts – halved
  • 8 medium potatoes – cubed
  • 2 tbsp avocado oil
  • 1 tbsp salt
  • 1 tbsp garlic powder
  • 1 tsp black pepper

CHICKEN MARINADE

  • 1.5 tbsp salt
  • 6 cloves garlic – finely chopped
  • 1 tsp ground pepper
  • 1 tsp oregano
  • 1 tsp thyme
  • 3 sprigs fresh rosemary – chopped
  • 1/3 cup avocado oil

METHOD

Step 1: Place the chicken breast side down and cut along the spine with a pair of kitchen shears. Remove the spine and either roast it with the rest of the chicken or save it for stock. Flip the bird over and gently press down on the breast bone to flatten the chicken

Step 2: Combine all ingredients for the chicken marinade and rub all over the chicken including under the skin without tearing it. For maximum flavour – allow chicken to marinate for 24 hrs in the fridge

Step 3: Preheat oven to 425 F 

Step 4: Combine brussels sprouts, potatoes and carrots into a large bowl. Toss in avocado oil and sprinkle the mix of herbs over until fully seasoned. Line a baking sheet with parchment paper and lay the ingredients evenly spread out on the pan

Step 5: Place the chicken skin side up on top of the veggies. This will allow the juices from the chicken to cook and flavour the veggies

Step 6: Bake for 30 minutes. Check on the chicken and rotate the pan, if some veggies are starting to brown faster than the rest, give the pan a shake and to rearrange them to be evenly cooked. If there are spots on the chicken that are getting too brown, cover those parts with some tin foil and bake for an additional 20-30 minutes.

Step 7: Remove pan from the oven and allow to sit for 10 minutes before carving

Step 8: Slice and serve up to enjoy immediately!!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Bulking Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

Related Content

PODCAST: PA Radio Ep 559 – Just Tell Me What, When & How To Eat
BLOG: Tip The Scales In Your Favor by Rob Exline
RECIPE: One Pan Greek Style Chicken by Rachel Koo

Share this article
FacebookTwitterLinkedInShare
AUTHOR

Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

RECOMMENDED READING

Leave a Comment





SUBSCRIBE TO OUR NEWSLETTER

Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.