I Ain't Chicken Chicken: Crispy Roasted Chicken Breasts with Orange and Cardamom

Gluten Free
Low Fod Map
Health score
28%
I Ain't Chicken Chicken: Crispy Roasted Chicken Breasts with Orange and Cardamom
60 min.
4
576kcal

Suggestions

Ingredients

  • 0.3 cup butter melted softened
  •  airline chicken breasts 
  • sprigs thyme leaves fresh
  • teaspoons ginger grated
  • 0.5 teaspoon ground cardamom 
  • servings kosher salt and pepper black freshly ground
  • pound new potatoes red
  • servings olive oil extra-virgin
  • large orange zest 

Equipment

  • bowl
  • paper towels
  • oven
  • wire rack
  • kitchen thermometer
  • aluminum foil

Directions

  1. Preheat the oven to 500 degrees F. Using 2 sheet trays, line 1 with a cooling rack and the other lined with parchment. In a large bowl, toss the potatoes with a little olive oil, thyme leaves and salt and pepper, to taste.
  2. Put the potatoes on the sheet tray lined with the parchment.
  3. In a small bowl, combine the butter, ground cardamom, orange zest, ginger, salt and pepper, to taste. Stir together with a spoon until well mixed.
  4. Pat the chicken dry with paper towels. Poke a small opening in the clear membrane between the skin and the flesh of the chicken breast. Glide your index finger through the opening, loosening the skin from the flesh, without removing it completely. You're creating a big pocket in which the butter will sit! Repeat with the other chicken breasts.
  5. Put a spoonful of the butter mixture through the opening you made in the skin of the chicken breast. Once it's in there, smooth out the butter by gliding your finger over the skin, until it's evenly distributed. Repeat with the other breasts. Arrange the chicken breasts on the sheet tray lined with the cooling rack. Wash your hands thoroughly.
  6. If you wish, drizzle the skin with a little oil, for extra crispy skin. Season with salt, to taste.
  7. Put the potatoes and the chicken into the oven, and roast, turning the pans once halfway through the cooking time and stirring the potatoes, about 30 minutes. Relax, sip a glass of wine, and bask in the crackling sounds of butter and comforting smell of the roasted chicken!
  8. Chicken is ready when an instant-read thermometer inserted into the thickest part of the breast, but not touching the bone, registers about 160 degrees F.
  9. Remove the pans from the oven and tent with foil. Allow them to rest about 5 minutes.
  10. Transfer the chicken and potatoes to a serving platter and serve.

Nutrition Facts

Calories576kcal
Protein35.44%
Fat49.72%
Carbs14.84%

Properties

Glycemic Index
57.69
Glycemic Load
14.58
Inflammation Score
-8
Nutrition Score
27.806956508885%

Flavonoids

Apigenin
0.03mg
Luteolin
0.36mg
Kaempferol
0.91mg
Quercetin
0.79mg

Nutrients percent of daily need

Calories:575.94kcal
28.8%
Fat:31.51g
48.47%
Saturated Fat:10.54g
65.9%
Carbohydrates:21.17g
7.06%
Net Carbohydrates:18.13g
6.59%
Sugar:0.91g
1.01%
Cholesterol:175.14mg
58.38%
Sodium:360.82mg
15.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.53g
101.07%
Vitamin B3:24.83mg
124.13%
Selenium:72.84µg
104.06%
Vitamin B6:2.04mg
101.9%
Phosphorus:545.01mg
54.5%
Potassium:1336.35mg
38.18%
Vitamin C:30.43mg
36.89%
Vitamin B5:3.59mg
35.93%
Magnesium:88.16mg
22.04%
Vitamin E:2.8mg
18.65%
Vitamin B2:0.27mg
16.14%
Vitamin B1:0.24mg
16.06%
Manganese:0.31mg
15.27%
Fiber:3.03g
12.13%
Vitamin K:12.19µg
11.61%
Zinc:1.7mg
11.31%
Iron:2.01mg
11.15%
Copper:0.19mg
9.75%
Vitamin A:473.39IU
9.47%
Vitamin B12:0.48µg
7.94%
Folate:28.97µg
7.24%
Calcium:37.88mg
3.79%
Vitamin D:0.23µg
1.51%