This was a really quick meal, that tasted absolutely incredible.
While shopping at an Asian grocery store, I noticed that they had skin-on, bone-in chicken breasts on special offer for $3:99 a pound… knowing that I had not got anything out of the freezer, I could not resist this price! So I bought 6 of the breasts and brought them home (at a total cost of slightly over $15). I know that these will not be organic or free-range, but they were a good price that fitted well within our grocery budget.
These were simplicity itself to cook as well, which made them great for a quick weeknight meal. Let me tell you, the chicken was wonderful. Tender, juicy and perfectly cooked and it went so well with all the accompaniments. The only issue was that there was SO MUCH of it! Most of us failed to eat the entire breast (only C managed this – I think she must have hollow legs!).
The extra chicken that we could not manage to eat was stashed in the fridge and was taken for lunch the next day! So all in all, it was a very economical meal. Not only did that $15 feed all 6 of us, it also did a second meal as well…
Cooking chicken breasts on the bone results in very flavourful juicy meat as the bone add extra flavour and the skin helps stop the breast-meat from drying out. In addition, the bones help conduct the heat of the oven into the meat which speeds up cooking time.
This recipe is a stage 1 reintroduction because it contains black pepper. If you are strict AIP, you can simply omit the pepper from the recipe.
The tomatoes served along side the chicken are a stage 4 reintroduction.
These chicken breasts were served with a side of celeriac puree, roasted broccoli and sliced tomato and cumber and made for a very tasty and easy meal.
Simple Roasted Chicken Breasts
- 6 bone-in, skin-on chicken breasts
- 2 tbsp fat of choice (I used coconut oil) – melted if solid
- 1 tbsp dried oregano
- 1 tbsp dried thyme
- 1 tsp dried sage
- 4 cloves of garlic – crushed
- sea salt and freshly ground black pepper to taste (omit the pepper if sensitive or strict AIP)
Heat the oven to 220°C/425°F.
While the oven is heating up, place the chicken, skin-side up on a rack over a rimmed backing sheet and brush with a little fat. Use whatever you fancy. I used melted coconut oil, but bacon fat would be good, and even lard, chicken fat (schmaltz) or butter would work. Please don’t use olive oil… it should never be heated to these temperatures. Save your EVOO for salad dressings! And most definitely do not use canola oil, corn oil, sunflower oil or “vegetable oil”. All of these are far too high in omega 6 fatty acids, most are GMO, and none of these should be heated to high temperatures either as they start to break down and turn rancid… and rancid fat is NOT good for you!
Next you need to mix all your seasonings together. Crush the garlic cloves, and mix with the oregano, thyme, sage and salt and pepper.
Rub this mixture into the skin of the chicken.
By now, the oven should be heated so slide the pan of chicken into the oven and leave to cook for about an hour by which time the skin should be crisped and the meat should be cooked. Check the internal temperature of the meat in the thickest part of the breast with a meat thermometer… you are aiming for an internal temperature of 82°C/180F. If when you test it it does not reach this, just give it 10 or 15 minutes more.
Serve hot with whatever you like to eat with chicken.
This time I served celeriac puree,
oven roasted broccoli (had to utilize the extra space in the oven somehow!)
and sliced tomato and cucumber (Tomato is an AIP stage 4 reintroduction)