Roast Spatchcock Chicken with Citrus & Honey

This recipe for spatchcocked chicken is a spruced-up version classic roast chicken. It features succulent chicken with crispy skin that's bursting with citrus, sweet and garlic flavors.

This recipe for spatchcocked chicken is inspired by Crete in Greece, which produces a lot of honey, citrus, oregano and extra virgin oil. The chicken is also spatchcocked, just like in our recipe for spiced roast poultry. This simple technique, also known as "butterflying", removes the spine of the chicken so that it can roast flat. The meat will cook quickly, evenly and stay juicy. This is a very simple process and I will walk you through it.

This roast chicken recipe has the added benefit of not requiring you to marinate your chicken before baking. Pour the sauce over and bake.

This roast chicken has a sweet-tart flavor from the honey and citrus, and a spicy kick from oregano and crushed garlic. The sauce is as good as the chicken, and you'll want to mop it up with every last drop.

This chicken roast is a great weeknight meal or Sunday roast. If there are any leftovers, which I highly doubt (but it is possible), you can have chicken sandwiches the next day.

Ingredients to Roast Spatchcock Chicken

This recipe for spatchcocked chicken uses only a few ingredients to produce a delicious roast. Don't reduce the amount of orange! Each type of citrus has its own distinct taste, which adds a delicious and vibrant flavor to the chicken. What you will need is:

• Citrus : Mandarin Orange, and Lemon give this dish its brightness and tartness. Oranges give a sweeter taste to the juice, while mandarins and lemons have a tarter flavor. Citrus juices also help tenderize meat.
• GarlicAdds an amazing savory flavor to the protein and contains enzymes which help tenderize it.
• Extra Virgin Olive Oil:Adds exceptional flavors and keeps the chicken moist. Find out how to cook with olive oil by reading our guide. You can also find the best Mediterranean olive oils in our online shop.
• Honey You can use any honey that you like, but Greek Thyme Honey is the best. You can find it at most European supermarkets or order our favorite Alfa Honey from Crete. Thyme honey has a mild sweetness. A strong honey will overpower your dish.
• Salt:Not just seasoning the meat but also helping to dry the skin, so it becomes crispy when it is roasted.
• Pepper A freshly cracked pepper gives a richer flavor.
• Wild Oregano: The dried wild oregano gives the meat a strong flavor and aroma.
• Cooking time for A whole chicken is best, but you can also use pieces.
• ThymeThyme enhances the overall lemony taste in this dish, and adds freshness.

How to make this Roast Spatchcock Chicken recipe

This recipe for spatchcocked chicken makes roasting chicken quick and simple. This amount of juice will keep the chicken moist, flavorful and juicy while it bakes. The liquid will appear to be a lot, and it is. But this is what gives the chicken its flavor and keeps it from drying out.

Prepare yourself

• Set up. Pre-heat your oven to 400degF. Line a baking tray with parchment paper.
• Make the seasoning. Juice 2 clementines and 1 orange into a large bowl. The citrus peels will be used later. Add 1 teaspoon of thyme, 1 tablespoon oregano and 2 minced cloves of garlic. Add generous amounts of salt and pepper, and whisk well to combine.
• Seasoning can be adjusted. At this point, the juice should taste sweet and slightly over-seasoned. If needed, add more salt or black pepper. Set aside.
• Prepare the potatoes. Peel and cut 4-5 medium potatoes in wedges. Spread them out on the baking sheet. Add a generous pinch of black pepper and salt. Set aside.
• Flatten the chicken by removing the backbone. Place the chicken breast-side up on top of potatoes.
• Add the potatoes and chicken to the salad. Place your fingers between the skin of the bird and the flesh. Pour a little of the citrus mixture underneath the skin, and rub the meat with it. Pour the liquid remaining over the top and make sure the chicken is well-coated. The liquid will be quite a bit. Sprinkle some more salt and pepper on the chicken. The citrus juiced skins can be tucked around the potatoes.

Roasted Chicken

• Cook the chicken. Cook the chicken for 30 minutes. Then baste it with the pan juices. Allow to cook until the chicken is golden brown and the juices are reduced by half. The temperature of the thickest part on the thigh is 165degF.
• Carve and serve (see below for tips). Serve with pan juices on top.

How to Spatchcock Chicken

Spatchcocking is a simple method that involves removing the backbone of the chicken and flattening the bird. This allows for a faster and more even cooking. Spatchcocking, unlike whole chickens, in which the breasts cook faster than the legs, prevents the breasts from drying out by cooking them evenly along with the thighs. How to do it?

• Prepare yourself. Lay the chicken breast-side down on a large cutting board.
• Remove backbone. Find the straight-down-the middle backbone. Cut along the length of the backbone using kitchen scissors (you can save the bone to make stock).
• The chicken should be flattened. Turn the chicken over and use your heel and palm to press hard on the center of the bird so it lays flat. You should hear one or two cracks.

How to Carve Chicken

It is the same process for carving chickens of any kind. You may find it easier to work with a flat surface. How to do it:

• Separate the thighs and legs. Cut through the meat and skin that joins the thigh and leg to the body with a sharp knife. To expose the joint, gently pull the leg from the body. Press on the back of the leg towards you to pop the joint out. You can also use a knife to slice through the joint and separate the leg from the body. Repeat the process on the opposite side.
• Separate wings. Use the knife to slice through the joints and separate the wing. Repeat the process on the opposite side.
• The breast meat can be carved. Find the middle of the breastbone. You pressed on this part to flatten the bird earlier. Place the knife parallel with the breastbone, and gently cut one side. Slice the meat from the bone by following the contours of the breast. Repeat the process on the opposite side.
• Cut the breast meat. Place the skin-side up breast halves on a cutting board. The breast meat should be cut into thin slices, against the grain. This will help to keep the meat tender and make each piece easy to chew.

What to serve with Roast Spatchcock Chicken

Roast chicken and potatoes are a delicious, nutritious meal. A fresh, crisp salad like Maroulosalata or traditional Greek salad is all you need to start the party.

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Frequently Asked Questions

What fruit is on a Mediterranean diet?

There are many fruits that can be found in the Mediterranean Diet, including apples, grapes (or melons), melons and figs as well as dates and berries. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. Other healthy snacks from the Mediterranean Diet may include nuts and seeds such as almonds and pistachios and dark chocolate in moderation for added antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

How can I get started with the Mediterranean diet?

To get started on the Mediterranean diet, begin by stocking your kitchen with fresh foods such as fruits and vegetables. This could involve preparing different vegetables or proteins every week that can then be used as a base for recipes in the coming days. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Finally, seasonings, including garlic, oregano, basil, and turmeric, are all good additions to meals and will help reduce the need for added sugar or salt!

What are the fundamental principles of the Mediterranean Diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes fruits and vegetables, whole grains and legumes, as well as healthy fats like olive oil and nuts. There is also a moderate amount of dairy products, fish and meat. It also encourages red wine in moderation. The basic principles of the Mediterranean diet are:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, choose fresh ingredients over prepackaged processed foods.
3. Add herbs rather than salt to flavor meals generously.
4. Get active by adding some exercise to your daily schedule, such a walk after dinner, or taking up a class.
5. Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
6. Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will help you recognize when you are full and satisfied.

Can the Mediterranean Diet also be vegetarian?

Yes, it is possible to adapt the Mediterranean Diet so that you are vegetarian. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. Additionally, incorporating alternative dairy sources such as tofu or soy yogurt is also an option to gain vitamins and minerals while following a vegetarian lifestyle within this diet. You can also try other options such as mashing beans with toast, adding nuts or seeds to salads and bowls, serving hummus throughout the day with vegetables, or substituting ice-cream with frozen banana slices for dessert.

Can I drink alcohol while on the Mediterranean diet

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. Limit your alcohol intake to one glass per day for women and two for men. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. High sugar cocktails and heavy spirits should be avoided. Additionally, incorporating daily doses of fluids such as water or herbal teas can keep the body hydrated and help reduce cravings for sugary drinks!

Statistics

• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• Mediterranean Diet

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• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med Prescription - PMC


• Definition of Mediterranean Diet - A Literature Review. PMC

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• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)?

How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet, a dietary pattern that is inspired by traditional Mediterranean cuisines, is based on the Mediterranean Sea's traditional cuisines. The Mediterranean Diet emphasizes healthy fats and whole grains, legumes and fresh fruits, vegetables. It also encourages moderate consumption of eggs and white meats, as well as dairy products and red wine. Regular consumption of plant-based foods like legumes and nuts is a hallmark of this diet. These foods are rich in essential nutrients such as vitamins, minerals, protein, and antioxidants. These foods have been shown to be beneficial for heart health.

The Mediterranean diet offers many health benefits. You can live longer, have better quality lives, lower blood sugar levels, better control of glucose, reduced risk of depression, improved cognitive function, and lower risk for some types (e.g. colon) cancer than other diets. Evidence supports the possibility of weight management and heart disease prevention. It has health benefits for body composition, overall health, and chronic disease prevention. It encourages socializing around meals to help reduce cravings at random hours of the day. The health benefits of this lifestyle are further enhanced by increasing your level of moderately vigorous activity, such as walking or biking all day and taking the stairs to work instead of the elevator.

You can adopt a Mediterranean diet and eat more fruits and vegetables for your snacks, meals, sides, and main dishes. Refined grains should be replaced with whole-grain options, such as brown rice or quinoa, oats or barley. For proteins, including more fish, beans, and nuts in your diet. Olive oil should be used as the primary cooking fat. You can also use herbs and spices to season your food in place of salt. Moderate amounts of dairy products such as yogurt, cheese, milk, and milk should be consumed. Finally, enjoy a glass red wine occasionally to complete your Mediterranean diet experience.

You will need to be patient and committed when making changes to your meal plan. Still, several tips can simplify transitioning into a healthier lifestyle using this type of diet: Firstly, start swapping high-calorie snacks such as chips for nutrient-dense vegetables even if you consume them as appetizers before meals or during exchanges between traditional courses. It is important to learn how you can increase the variety of your diet. This will help you avoid getting bored of the same things, such as spices and different fruits and vegetables. Last but not least: Ensure that you include grains, legumes and high fiber items to enhance your appetite after meals.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. By making small changes, you can increase your intake of whole foods as well as plant-based ingredients to create a balanced diet. This dietary approach can offer health benefits that include a longer lifespan and better overall quality of living.

Resources:

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