Keto Made Easy: Fat Adapted 50 Day Guide by Megha Barot Matt Gaedke

Author:Megha Barot, Matt Gaedke
Language: eng
Format: epub
Publisher: Victory Belt Publishing
Published: 2019-10-14T16:00:00+00:00

1. Preheat the oven to 475°F. Grease a baking rack with coconut oil spray and set it on a rimmed baking sheet.

2. Place all the sauce ingredients except the stevia in a small saucepan. Cook over medium-high heat for 5 to 7 minutes, until slightly reduced, whisking every couple of minutes.

3. Remove the sauce from the heat, then add the stevia and whisk to combine.

4. Pat the chicken dry with paper towels and place it breast side down on a cutting board with the wings and neck facing you. Using kitchen shears, cut through the ribs right next to the spine along both sides, then remove the spine. Open the rib cage and use a heavy knife to score down the sternum. Pop out the breastbone and flatten the chicken.

5. Separate the skin from the chicken using your fingers. Rub the entire chicken under and on top of the skin with the reduced sauce.

6. Place the chicken on the baking rack skin side up, with the breasts in the center of the rack and the legs closest to the bottom (the long end). Bake for 15 minutes.

7. Turn the oven temperature down to 400°F and bake for an additional 25 minutes, until the skin is crispy and the meat is fully cooked through. When done, a thermometer inserted in a thigh will register 165°F.

8. Serve immediately or store in the refrigerator for use later in the week. Store in an airtight container in the fridge for up to 1 week.

tips:

One 4½-pound roasted chicken will yield 1 pound of cooked and shredded white meat (about 2 cups) and 1 pound of cooked and shredded dark meat (about 2 cups).

Most of the Asian flavor from the spatchcocked chicken is in the skin, so there will no issue with the change in flavor profiles when you use the meat for other recipes!

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.