This roast chicken recipe provides an inexpensive source of lean protein, potassium and fiber.
Quick Roast Chicken and Root Vegetables
At less than $2.50 a serving, Quick Roast Chicken and Root Vegetables is an inexpensive source of lean protein, potassium and fiber.
1 pound turnips, peeled and cut into 1/2-inch chunks
1 pound baby potatoes, quartered
2 tablespoons extra-virgin olive oil, divided
1 tablespoon chopped fresh marjoram (or 1 teaspoon dried)
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/4 cup all-purpose flour
1 cup reduced-sodium chicken broth
2 (12 ounces each) bone-in chicken breasts, halved crosswise
1 large shallot, chopped
1 tablespoon Dijon mustard
2 teaspoons red- or white-wine vinegar
1. Preheat oven to 500 degrees.
2. Toss turnips, potatoes, 1 tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl. Spread in an even layer on a large baking sheet. Roast for 15 minutes.
3. Meanwhile, place flour in a shallow dish. Transfer 2 teaspoons flour to a bowl and whisk in broth; set aside. Season chicken with remaining 1/4 teaspoon each salt and pepper. Dredge chicken in flour, shaking off excess.
4. Heat remaining 1 tablespoon oil in a large skillet over medium heat. Add chicken, skin-side up, and cook until well browned on the bottom, about 5 minutes. Remove from heat.
5. After vegetables have roasted for 15 minutes, stir and place one piece of chicken, skin-side down, in each corner of the baking sheet. Return to oven and roast about 20 minutes more.
6. When chicken and vegetables have about 10 minutes left, return skillet to medium heat. Add shallot and cook, stirring, until fragrant, about 1 minute. Whisk reserved broth mixture again, add to pan and bring to a boil. Cook, stirring occasionally, until reduced by about half, about 8 minutes. Stir in mustard and vinegar. Serve chicken and vegetables with sauce.
Read the original article, "Eat Well, Spend Less: 3 Inexpensive Recipes for the Budget-Conscious."
Recipes reprinted with permission from Casual Entertaining by Ross Dobson (Ryland Peters and Small, 2009).
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