Half The Time Baked Whole Chicken With Roasted Vegetables

- Rating -

No ratings yet

- Servings -


- My Notes -

  • 4 pound Whole Chicken
  • 5 tablespoon Coconut Oil - melted
  • 4 teaspoon Dijon Mustard
  • 4 teaspoon Fresh Tarragon - minced
  • 0.5 teaspoon Sea Salt
  • 0.5 teaspoon Ground Black Pepper - fresh
  • 4 medium Baby Red Potato - cut into 2” sections
  • 3 medium Zucchini - cut into 2” sections
  • 12 medium Carrots - cut into 2” sections
  • 4 cup Arugula - fresh
  • Preheat oven to 450 degrees.
  • Prep and cut the vegetables and place them in a large bowl. Melt coconut oil in a small glass bowl on high for 20 seconds. Mix in dijon, tarragon, 1/8 teaspoon each salt and pepper. Set aside.
  • Whether you call it butter flying or the spatchcock method, this simply one of the quickest ways to get a delicious roasted chicken in half the time.
  • Place chicken breast-side down, with the legs towards you. Using sturdy scissors or poultry shears, cut up along each side of the backbone to remove it (or use a really sharp knife; carefully!), cutting through the rib bones as you go. Open the chicken out and turn over and flatten it down.
  • Pat dry with a paper towel. Take about half of your melted coconut and herb mixture and rub into all nooks and crannies.
  • Toss your vegetables with the remaining half of the coconut and herb mixture. Place the chicken in a roasting dish or a large oven proof skillet and surround with vegetables (it is okay, if these pile up a bit on the sides of the chicken) and roast for 45 minutes, or internal temperature reaches 160 degrees. Let stand 10-15 minutes.
  • To serve, place a small handful of arugula on each plate as a bed for the roasted vegetables and then serve with the chicken and ½ cup cooked potato.
We prefer to leave the skin on the potato for the added fiber (even with skin included, this is still a low FODMAP food). If you prefer to chop and boil your potato to cook it, when you cook it you will create resistant starch. If you eat this cold, you will be eating resistant starch which will likely set off your symptoms. Always reheat potato (and rice) before eating. This breaks the bonds of the resistant starch.
1/2 cup potato is a low FODMAP serving.


Cooking Classes

View All »