Wednesday, September 4, 2013
Roasted Rosemary & Orange Chicken (AIP)
I am a very big fan of Lemon Pepper Chicken. What's not to love about the nice, tart citrus flavor of lemon combined with a quick little kick of black pepper? Unfortunately, most Autoimmune Protocols don't allow for black pepper (or any other nightshades) during the elimination stage. So I'm experimenting with herbs this week to find new ways to incorporate lots of flavor. This turned out delicious! The dish has a nice punch of sweet citrus that is light yet flavorful and perfect for the transition from summer to fall. If you're sensitive to coconut or looking to change up the flavor profile, try making this dish with duck fat.
I have to clarify about the black pepper. It's been brought to my attention that black pepper is not a nightshade. I've done some additional research and have discovered that it's actually a dried berry. MOST versions of the autoimmune protocol allow for black pepper. There are some that recommend avoiding or being cautious with certain berries in the same family. These are: allspice, star anise, caraway, cardamom, juniper, black and white pepper, green and pink peppercorns, and vanilla beans (see Paleo Mom). This distinction in the protocol is clearly a personal decision. I've been doing great with avoiding these spices and am going to continue avoiding them for the rest of the elimination stage. But I am very glad to get this cleared up! And I'm glad that someone pointed out the error! The internet can be a very great learning environment.
AND *EDIT AGAIN*
Black pepper is definitely now OUT on the AIP. They can be the first to be reintroduced after 30 days, but should be avoided until reintroductions are made.
Roasted Rosemary & Orange Chicken
1 large navel orange
2 sprigs rosemary, stems removed and finely minced
1 sprig tarragon, stem removed and finely minced
2 cloves garlic, finely minced
1 tsp sea salt
1 pkg 6-8 chicken drumsticks, skin on (or 1 pkg leg quarters)
Sea salt, to taste (pepper optional)
2 tbsp coconut oil
1 large onion, sliced into strips or rings
Preheat the oven to 400°F. Zest the whole orange into a small bowl. Roll the orange around on the counter, pressing firmly to help release juices. Peel the remaining skin off with a paring knife. Cut the orange into chunks and set aside. Add rosemary, tarragon, garlic, and 1 tsp sea salt to the small bowl of orange zest. Mix thoroughly; this will form more of a rub than a dry spice mixture. Tuck a small amount of the mixture under the skin of the drumsticks or leg quarters, leaving a small amount set aside. Replace the skin and salt (and pepper, if using) the chicken skin to taste. Heat the coconut oil over medium heat in cast iron skillet (or other oven safe skillet). When hot, carefully add the chicken to the pan (WATCH FOR OIL SPLATTERS). Sear the skin of the chicken on each side 2-3 minutes. Sprinkle leftover herb mixture over chicken, add onions and oranges to the skillet and put in the preheated oven. Cook for 25-30 minutes or until meat thermometer reads 180°F. If you prefer your chicken extra crispy, turn the broiler on and cook under the broiler for the last 3-5 minutes.
Quick tip: DON'T FORGET TO SAVE YOUR BONES FOR HOMEMADE BROTH! :)