Baked Chicken with Onions and Potatoes, 475 calories.

A friend once said “Everyone loves a cute girl who can cook” and this is the easiest meal I can think of to impress your friends and family. Talk about puttin’ on the Ritz, this chicken is super fancy and oh so yummy! Make it for a quiet night w/ your honey and have the left overs tomorrow (think tacos, chicken salad or my Spicy Chilli) or for a Sunday dinner with friends. Here are some tips on carving, (disclaimer, I am NOT a chef or a butcher if you are and I offend you, tough!) I like to start w/ the leg, slice around the meat of the leg and to the cavity opening, slice farther into the meat to find the joint and stick you knife in and dislocate it, that is as easy as it can be. Do the same for the wings. For the breasts find the bone down the middle and use it as your guide.

This is not my lowest calorie meal, but sometimes you just have to splurge and have some comfort food. The key here it is is all natural, no chemicals. Oh, and have a glass of white wine with it, it goes so nicely, I recommend a buttery Chardonnay.

What you will need to feed 4-6:
1 whole chicken
6 potatoes cut into 16ths or bite size pieces
1 Maui onion cut into 16ths- any white onion will work
2 Lemons Juice and zest- keep what’s left of the lemons we will use them later
5 cloves of garlic
1 tbsp English mustard, or regular mustard and a pinch of cayenne
1 tbsp extra virgin olive oil
1 tbsp rubbed or dried sage- if you don’t have sage pick your fav spice, rosemary is works well
1 small handful fresh sage- optional
1/2 cup white wine- water or chicken stock will work also but wine is so nice

Preheat oven to 350 you will need the bottom rack so take out the middle/top rack now.
Wash the chicken in cold water and take out the neck/giblets etc., put chicken in a large roasting pan, toss onions and the potatoes into the pan.
Take out a medium bowl and whisk everything else together: Use a cheese grater (preferable hand held) or a zester to zest the lemons and then use the same tool to shred the garlic cloves right into your bowl, when it gets close to where you might hurt yourself stop and toss the rest of the garlic clove into in the chicken. Add the lemon juice, the oil, rubbed sage and the mustard to the bowl. Whisk it baby!!!  Now stuff that chickie w/ the left over lemons and one of the onion slices. Pour the marinade over the chicken and the potatoes and onions, snip the fresh sage over the top with some scissors and stick the stems into the chicken.
Bake the chicken for 2 hours at 350 basting 2 times throughout- don’t forget to baste inside the chicken to keep it moist.
Here is the key, when you take the chicken out of the oven DON’T CUT INTO IT YET!!! Wait at least 10 minutes otherwise all the juices will spill out and dry it out. I like to take out the chicken and place it on a cutting board to rest, leaving the potatoes and onions in the pan. Now is time for the wine, pour it into the pan and scrape all the goodness off the bottom of the pan and stick the pan back in the oven, crank it up to 425 for the 8-10 minutes, stir 2-3 times, watch it so it doesn’t burn.

This decadent meal is full of protein, B6 and C vitamins, fiber and antioxidants. It is perfect if you are feeling under the weather, my hubby came home sick yesterday, I made this for dinner and he is feeling great and going back into work today. Maybe it is a coincidence, maybe it made him feel better… What I know for sure is it filled him up and made him a happy guy.

Some more food porn for you:

10 thoughts on “Baked Chicken with Onions and Potatoes, 475 calories.

    • Glad you asked, 475 calories is for 4oz (1/2 cup) of chicken and the same amount for the potato/onion goodness.

      It ranges between 4-6 servings because you can get a large chicken or a small one. Good rule of thumb, portions should be the size of your fist. If you scroll down you can see the picture of it dismembered, these are all good portion sizes. 1/2 a chicken breast is a perfect 4oz portion.

    • Once you make it you will be shocked as to how easy it is, they are on sale right now at Vons $0.79 per pound! That baby in the picture- $4.33 OH YEAH!!! I am all about making good but cheep meals and when whole chickens are on sale I stock pile them, my freezer is overloaded right now :)

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