Elevate Sports Performance and Chiropractic
Fitness. Performance. Healthcare.


Announcements, News and Updates

Welcome to Chicken Monday!!

Chicken: Roasted rotisserie or do-it-yourself? 
(Or, Confessions of a Chicken Chicken!)

I, Zoe, am a chicken chicken. Cooking a whole chicken has always seemed a little intimidating to me (don’t laugh) so I usually just purchase a roasted rotisserie chicken. 
OK…..the truth is, I HATE touching raw chicken. I can’t do it. It completely grosses me out which is another reason I buy an already roasted rotisserie chicken from the market.
(My neighbor used to come over and prep my chicken for me so I wouldn’t have to touch it. True story!) I ran across a simple recipe and decided to be brave and try roasting a whole chicken on my own. I have to admit it was a lot easier then I expected. (STILL not going to touch it barehanded though. I confess, I wore medical grade latex gloves when I prepped it!)
The thing about chicken is that few foods in the meat department are as versatile as that bird. It can be part of a soup, a salad, or by itself. If you remove the skin before cooking, chicken breast is a naturally lean meat that’s loaded with vitamins, minerals and protein. In a 3 oz. serving of lean skinless chicken breast, you get approximately 135 calories. (Leave the skin on and you end up with about 100 more calories.) Protein is where chicken really flexes its’ nutritional muscle. One 3 oz serving delivers 25 grams of protein. It’s major vitamins and minerals include magnesium, phosphorous, potassium and vitamin A, while being low in sodium. A whole roasted chicken is loaded with potential, and one chicken can be used to create several meals. 
SO now the question is, do you buy a rotisserie chicken already cooked or cook it yourself? That’s a personal choice! 
If you’re crunched for time, an already roasted chicken will suffice. If you choose a rotisserie from the market be sure to choose one that’s not loaded with hormones and antibiotics, and that isn’t injected with high sodium flavor enhancers. Read labels. 
If you choose to be brave and roast your own, read the labels and look for those same characteristics. 
Try this practical, easy to do recipe, and if you need gloves, let me know! 
Easy 3 ingredient non-scary roasted chicken (serves 4-6)

Ingredients – 
1 chicken 3.5 to 4 lb (remove neck and giblets)

Preheat the oven to 450 degrees. 
Rinse chicken inside and out with cool water, then pat entire chicken as dry as possible inside and out (get your gloves or call your neighbor!) 
Rub generously with salt and a little pepper inside and out. Tuck the wings underneath the chicken, and tie the legs together with kitchen twine. (Truth? I didn’t tie the legs. It’s not like it’s going to run away or anything, and since it’s not a stuffed chicken, tying it seems like an extra step.) 
Place the chicken, breast-side up, in a roasting pan and roast until the skin is a deep golden brown on top, approx 25-30 minutes. 
Reduce heat to 425 degrees** and continue roasting until the chicken is evenly browned and cooked through, approx 20-30 minutes. 
To test for doneness, insert a meat thermometer into the thickest part of the thigh or breast and if it’s done, it will read 160-165 degrees. (If you don’t have a thermometer, wiggle the thigh. If it’s done, the thigh will be very loose.) 
Let the chicken rest out of the oven for about 10 minutes before serving.

**If you wanted to add vegetables to the chicken, add them when you lower your oven temperature. 
You could chop potatoes, sweet potatoes, carrots, onions, peppers, broccoli , or any other vegetable of your choice, and place them in a foil pouch. Place the foil pouch alongside the chicken. You could also drain the juices from the pan and place the vegetables directly in the pan with the chicken.

Happy, healthy eating to you all from Zoe, and the staff at Elevate Sports Performance and Chiropractic.

Thanks to Kristin at iowagirleats.com for the great recipe!