Roasted Chicken, Potato and Cauliflower in a Clay Pot

4.22.16 / Comment

roasted chicken 2

Roasting in a clay pot is a simple, healthy cooking method that seals in the food’s nutrients, which is why we love cooking a chicken with this convenient baking method. Not only does this one-pot meal create a delicious dinner, but it also has a high nutrition content. Eating lean poultry such as chicken provides you with a great source of protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood, and are also building blocks for enzymes, hormones, and vitamins (1), so it’s important to make sure you are getting enough of it in your diet! A good way to calculate the amount of protein you need is to convert your weight to kilograms (weight in pounds divided by 2.2 g/kg) and multiply that number by 0.8 g/kg. So go ahead and enjoy this fantastic recipe–it’s one that is sure to keep you happy, satisfied, and wanting more.

roasted chicken 1

 

Roasted Chicken, Potato and Cauliflower in a Clay Pot
 
Prep time
Cook time
Total time
 
Serves: 4
Ingredients
  • Clay pot
  • 1 - 3 lb chicken
  • 1 lemon, cut in half
  • 2 sprigs thyme
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • ¼ teaspoon sea salt
  • 1 teaspoon garlic powder
  • ½ teaspoon paprika
  • 1 tablespoon extra virgin olive oil
  • 1 head cauliflower, rinsed and chopped
  • 1 onion, diced
  • 1 ½ lb red potatoes
  • 1 cup carrots
Instructions
  1. Pre-heat the oven to 425F.
  2. Place the lid of the clay pot in the sink and cover with cold water. Soak for 5-10 minutes.
  3. Squeeze the juice of 1 lemon inside chicken and add thyme under the chicken skin.
  4. In a small bowl mix turmeric, cumin, sea salt, garlic powder and paprika. Take half of the seasoning mixture and spread it over the entire chicken.
  5. Add remaining seasoning mixture and the olive oil to a bowl or plastic bag. Add the cauliflower and mix together until it is coated. Set aside.
  6. In a large clay pot, place onions on the bottom, then place the potatoes on the sides of the clay pot. Add the cauliflower & carrots over top.
  7. Place chicken on top of the entire mixture.
  8. Cover and bake for 90 minutes, or until chicken has reached a minimum internal temperature of 165F.
  9. Remove from oven, and slice the chicken on a separate cutting board.
  10. Place the chicken back in the clay pot and serve warm.
Notes
If you prefer gravy, add 1 cup of broth to the clay pot mixture.

To get crispy potatoes and cauliflower with gravy, place them on a sheet pan and broil them for 5 minutes until lightly browned.

To prepare in an ovenproof Dutch oven:
Cover and bake chicken at 375 F for 30 minutes. Add potatoes, broth and cauliflower to the Dutch oven, cover and bake for 25 minutes. For a crispy chicken, uncover and bake at 400F for about 10 minutes longer or until a thermometer inserted in chicken is 165 F.
Nutrition Information
Calories: 400 calories, Fat: 9 grams, Saturated fat: 2 grams, Carbohydrates: 40 grams, Sugar: 8 grams, Fiber: 8 grams, Protein: 40 grams, Cholesterol: 105 miligrams

(1) Why is it important to make lean or low-fat choices from the Protein Foods Group? Choose MyPlate. http://www.choosemyplate.gov/protein-foods-nutrients-health

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