Home Health And Wellness Tips Healthy Recipe: Sheet-Pan Roast Chicken with Beets, Greens & Yogurt

Healthy Recipe: Sheet-Pan Roast Chicken with Beets, Greens & Yogurt

7 min read
0
0
2

Recipe by Becky Duffett | Photo by Erin Kunkel

Cluck yeah, you’ll be able to roast a whole hen on a single sheet pan. It will get even higher, if you pair that golden chook with beets, greens, a swipe of yogurt, and a drizzle of olive oil. Beets work exhausting on your heart, they usually’re not an excessive amount of hassle. If you’re nervous about staining your palms or board, attempt golden or pink varieties.

Shopping tip: Ask your butcher to cut the hen into 10 items, which suggests wings, drumsticks, thighs, and breasts minimize in half, for extra even roasting. Or you’ll be able to simply buy breasts or thighs, aiming for 3 pounds of bone-in fowl. To scale back the calories and fats further, take away the pores and skin.  

INGREDIENTS

  • 1 small hen, minimize into 10 pieces (about 3 lb/1.5 kg; see notice above)
  • 2 tablespoons extra-virgin olive oil, plus 2 teaspoons
  • Salt and freshly floor pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon sumac or sweet paprika
  • 1 bunch beets, preferably Chioggia  

For the lemon-herb yogurt:

  • ½ cup (4 oz/125 g) low-fat Greek yogurt
  • Juice of ½ lemon, plus extra for squeezing
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, smashed to a paste
  • ¼ cup (⅓ oz/10 g) finely chopped recent parsley leaves

INSTRUCTIONS

Preheat the oven to 450°F (230°C). Line a sheet pan with foil.

Pat the hen dry with paper towels. Pile it on the sheet pan, drizzle with 2 tablespoons of the olive oil, season with 2 teaspoons salt and generous grind of pepper, and sprinkle with the oregano and sumac. Toss to coat. Arrange the hen skin-side up on the pan.

Rinse and scrub the beets. Remove and roughly chop the tops, and set them apart. Set out a second piece of foil. Place the beets on one aspect, drizzle with 1 teaspoon of the olive oil, and sprinkle with salt. Fold the foil over and tightly crimp the sides to make a packet.

Transfer the hen and beets to the oven, putting the foil packet immediately on the oven rack. Roast until the hen is golden and not pink at the middle and the beets are tender when pierced with a knife, about 30 minutes, relying on the dimensions of the beets.

Meanwhile, place the beet greens in a bowl, drizzle with the remaining 1 teaspoon olive oil, season with a pinch of salt, and toss to coat. During the last 5 minutes of baking, add the chopped greens to the pan with the hen to wilt till tender.

Meanwhile, to make the lemon-herb yogurt, in a small bowl, whisk collectively the yogurt, lemon juice, 2 tablespoons olive oil, smashed garlic, parsley, ¼ teaspoon salt, and a few grinds of pepper. Stir to mix. Cover and refrigerate till ready to serve.  

When the hen and beets are prepared, let the hen rest for a few minutes. Carefully open the foil packet, and whereas the beets are still warm, use paper towels to gently rub away the skins. Cut the beets into halves or quarters, relying on measurement.

Smear the plates with the lemon-herb yogurt, and prime with the hen, beets, and greens. Squeeze with lemon juice, grind with pepper, and serve heat.

Makes 8 servings

Nutrition Facts (per serving)

  • Calories 470
  • Protein 34 g
  • Total fat 33 g
  • Saturated fat 9 g
  • Carbs 7 g
  • Fiber 2 g
  • Total sugars 4 g
  • Added sugars 0 g
  • Sodium 750 mg


Source link

Load More Related Articles
Load More By admin
Load More In Health And Wellness Tips

Leave a Reply

Your email address will not be published. Required fields are marked *

Check Also

World’s Strongest Man – Nutrition Tips From Thor Bjornsson’s Coach

▶ Check out my gear on Kit: https://kit.com/yaniburmeister Epic Nutrition Tips From World’…