Whole Roasted Chicken with Herb Butter
July 28th, 2010
The Primal Blueprint Cookbook hasn’t let me down. Every recipe I have made from this book has been exceptional in all areas – from the ingredients to the cooking directions and the amazing flavor. The actual recipe is for roasted turkey breast, but I found organic whole roasting chickens at Kroger…so I improvised. Â
The first thought that came to my mind when I had my first bite of this chicken was,”The colonel has nothing on me!” The skin is soooo crispy and flavorful!
Ingredients:
- 4-5 pound roaster chicken or bone-in turkey breast
- 3 T unsalted butter
- 1T finely chopped fresh sage ( I used dried)
- 1 T fresh or 1 tsp dried thyme
- 1/4 cup finely chopped fresh parsley
- 1/4 tsp pepper
- 1 tsp salt
- 1 garlic clove, finely chopped
- 1 cup chicken or turkey broth
Instructions:
Preheat oven to 425 degrees.
Gently melt the butter with the herbs, salt, and pepper. Remove from heat and add the garlic. Gently pull the skin away from the meat and drizzle a little bit of butter under the skin. Drizzle or brush the rest of the butter over the top and sides of the meat.
Roast uncovered in a roasting pan for 45 minutes. Then, add the broth to the pan and continue to roast until the temperature reaches 165-170 (approx. another 45 minutes). If the skin on the top of the turkey begins to get too dark, lightly cover it with foil.
Remove the meat from the oven and pour any liquid into a saute’ pan. Simmer the liquid on the stove for several minutes to reduce the liquid slightly. Slice the meat off the bone, drizzle juices on top and serve.
Let us know how you like this recipe. And as always, let us know what you are eating: post your meals to Comments.
Contributed by Coach Lis.
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7-28-10
7 hrs of sleep
1. Â Coffee, 1slice Colby cheese, 2 turkey sausage links
2. Sliced tomato, almonds, peach,Â
3. 3oz ham with 1slice cheese
4. 3 grilled chicken tenderloins
  4 grilled zucchini medallionsÂ
5. 1 square dark chocolate.Â
Water- Â 1 diet coke, resveratrol,Â
7-28-10
10 hrs sleep
1: 4 slice center cut bacon, 1 egg, carbmaster yogurt with blueberries, coconut milk
2: tuna with tomato in carb master wrap, cukes, almonds
2 tag-along girl scout cookies
3: chicken tenders, yellow squash, coconut milk, apple
3g fish oil, 2000iu vitamin D
water
7-29-10
5.5 hrs sleep
1. Â 2 turkey sausage links
2. Salad greens w apple and 2 oz turkey w vinegar and olive oil. Almonds.Â
3. Split entree with friend (salmon, steak, chicken ,) & saladÂ
“some” wine, diet coke. Water, resveratrolÂ
Thurs, July 29
5 hrs sleep
1- scrambled eggs, bacon, sausage, fruit, coffee
2- 4 oz chicken breast, Larabar
3- spinach salad w/ 4 oz chicken breast, 20 nut thin crackers, almond butter
Supplements: MV pack, 4g fish oil
Thurs, 7/29
8 hrs sleep
1. Three egg omelete with slice of cheese, three strips of turkey bacon, fresh fruit mix
2. 4 oz grilled chicken breast, almonds, fresh fruit
3. Progenex Recovery and More Muscle
4. Almond
5. Cheeseburger(no bun), Fresh Fruit, almonds
water, coffee
4g figh oil
Friday, July 30
8 hrs sleep
1- whey prot shake Ciach Lis special
2- 4 oz ground beef
3- 1c mixed nuts
4- 4 oz chicken breast, apple
5- 1c mixed nuts
6- post WOD 12 oz choc milk, 4 oz chicken breast
7- pupu paleo platter- turkey pepperoni, nut thin crackers, almonds, LF mozzarella cheese stick, and a cold Sam Adams Boston Lager.
Supplements: mv pack, 4g fish oil, ginseng, ginko, green tea, baby aspirin
7-30-10
10.5 hrs of sleep
1. Â Scrambled egg, 2 pc bacon
2. Â Turkey w fresh mozzarella cheese
    Raw broccoli with 2tsp ranch
    Grape TomatoesÂ
3. 6oz hamburger patty wih lettuce tomato , 1/2 cup bean saladÂ
BlackberriesÂ
Aug 1,2010
7 hrs sleep
NO diet coke
1. 1 egg 2 pc turkey sausage
2. Almonds and blueberriesÂ
3. Post wod protein shake
4. 1/2 cup bean salad
5. Fried chicken breast minus fried coating/skin, tomato, hot pepper
And no diet coke.Â
Water and lots of it, coffee.Â
Sun, Aug 1
8 hrs sleep
1- 2 eggs + 2 eggwhites scrambled, bacon, tomato, Ezekiel toast, blueberries, fresh peach
2- In blender: 2 scoops whey protein, coconut milk, organic peanut butter, banana
3- 1/2 fresh peach, handful almonds
4- pepperoni, sausage, mozzarella, tomato
Supplements: mv pack, 5g fish oil, baby aspirin, ginseng
I spent the weekend at the Greenbrier Classic golf tournament. There were no good food choices and they didn’t allow outside food to be carried in. So, needless to say, I did not start the challenge yesterday. So for me, it starts TODAY!
Sun Aug 1 – D Day
Meal 1:
Progenex more muscle protein shake
1 Tbsp extra virgin olive oil
2.4 g krill oil (omega 3)
Snack:
Handful pecans
1 c seedless grapes
Post WOD:
Progenex recovery and more muscle protein shake
12 ounces 1% organic choco milk
1 Tbsp extra virgin olive oil
2.4 g krill oil
Snack:
1 c cottage cheese
1 c seedless grapes
Dinner:
2 8 ounce 85/15 ground burger patties
2 c spinach
6 ounce chicken breast
1 yuengling light (sorry i forgot
2.4 g krill oil
My goals are to gain so the following are my totals for Sunday….watch out
Total Cal – 3298
Pro 275
Carb 141 (15 fiber)
Fat 153 (51 sat)
8-2-10
8 hrs sleep
1. Turkey sausage
2. Almonds (20)
3. Mozerella and tomatoes (caprese salad)
4. BerriesÂ
5. 3 pork ribs, 2 chicken tenders
   Apple
Monday Aug 2
6 hours sleep
Meal 1: 1 c cottage cheese, 1 c seedless grapes
Meal 2: 1 serving pecans
Lunch: 2 c spinach, 6 oz. chicken breast strips
Second lunch (still hungry): 1/2 Double cheese burger (no bun)
Meal 5: 1 quart choco milk
Post WOD: Progenex recovery and muscle, 12 ounces choco milk, 1 tbsp extra virgin olive oil
Dinner: 1 serving pecans, whole container of turkey breast
Totals:
Cal – 3,325
Pro – 253
Carb – 224 (13.5 fiber) stupid chocolate milk
Fat – 140 (45 sat)
Monday 8/2/10
7 hours of sleep
Meal 1: AdvantEdge shake
Meal 2: 1/2 c cottage cheese
Meal 3: salad from Subway w/turkey, ham, roast beef & moz. cheese with 1/2 pack of Lite Italian dressing
Meal 4: Carbmaster yogurt
Meal 5: grilled chicken breast, steamed broccoli, grilled squash, onions & mushrooms
Totals:
Kcal: 680
Pro: 91
Carbs: 33
Fat: 24.5
I know I didn’t eat enough, but I didn’t feel too hot all day. I’ll make it up.
1 mv, 4g. fish oil, resveratrol, water, coffee w/nd creamer & sweet n low, 4 oz. of Diet Pepsi (hey, it’s a start)
I’m back to posting!
8/1/10
10 hours sleep
1: 3 eggs, 4 slices bacon, & 2 slices cheese
2: Carbmaster Yogurt & blueberries
3: Carbmaster Yogurt & a banana post WOD
4: 2 Tortillas w/ Beans, meat, cheese, & sour cream
4 zone fish oils, water, & tea
8/2/10
6.5 hours sleep
1: EAS Drink
2: Carbmaster Yogurt
3: Ham, Cheese, Mayo, & Cucumber on a Tortilla
4: Pork & Cole Slaw
4 zone fish oils, water, & tea
The weekend was a free for all before the challenge.
Monday:
9hrs sleep
1: 2eggs, 2 turkey sausage links, carb master yogurt with blueberries, coconut milk
2: 4oz grilled chicken, green beans, peach, almonds
PWOD chocolate milk
3: 2 turkey brauts, yellow squash, zuccinni, cucumber, coconut milk
3g fish oil, 2000iu vitamin D, water and sugar free crystal light
Great suggestion, Coach Chris!!!
Monday, Aug. 2
7.5 hrs sleep
1- homeblended whey prot shake, coffee
1a – 1c almond/walnut mix
2- 4 oz tuna, HB egg, 1/2 fresh local tomato, 3 strips center cut bacon, 1c bluberries
3- 1c almond/walnut mix
4- preWOD shokshokshokshok-chakaKhan
5- postWOD Muscle Milk
6- 2c Spicy Eggplant dinner in a dish, 2c spinach salad, 1 oz dark chocolate
Supplements: mv pack, ginko, ginseng, 4g fish oil, spirulina, baby aspirin, bromelain
Monday Aug 2
6.5 hrs a sleep
1. Egg beater/ sausage wrap
Water
2. 8ox seared chicken, veggies
Sprite
3. Handful Almonds
4. Egg beater, slice a cheese sandwhich
Water
Man this blog is FULL of Team number 5 posts!!
Monday and Today I have had my recovery drink with milk and fruit w/nuts only. I will post tomorrow the details.
5.5 hrs sleep
8:53 AM Coffee with vanilla extract
2pc turkey sausage 1/2 pc cheeseÂ
200 cal/ 10 gm fat / 8gm protein 3c
1:45PM. 2 oz turkey, cucumber slices
150 cal/ 4gm protein/ 1gm fat/10 carbs
5:00PM protein shake. 350/40/5/13c
8:38 PM 2 eggs with one egg white ( 150/21/10)
10 almonds (60/3/7)
Total calories 900Â
Protein 73g
Fat 33g
Carbs29g
August 3rd
7 1/2 hours of sleep
(8:30) 1/3 cup cottage cheese with 1/4 crushed strawberries and 1 piece of ham
(12:00) 1 and 1/2 cup of grilled chicken and onions with curry sauce and some other sauce at china buffet
-fortune cookieÂ
(4:00) 2 pieces of turkey lunch meat
XS energy drink(8 cal/no sugar/no carb)
(6:30) post wod 12oz choc milk
(7:30) 4 oz flounder(scraped the bread crumbs off)
1/4 cup of cottage cheese and a tomato SliceÂ
Handful of blueberriesÂ
1/2 cup of sweet potato
1 80 cal Dark chocolate raspberry Popsicle(they’re too good)
4 fish oil
8/3/10
7 hrs. of sleep
Meal 1: 1/2 c. cottage cheese with 1/4 c. blueberries
Meal 2: 3 pieces of center cut bacon
Meal 3: grilled chicken breast, grilled onions & mushrooms
Meal 4: Carbmaster yogurt
Meal 5: 2 ground turkey “tacos” (wrapped in lettuce), 1 T shredded cheese & 1 T chipotle sour cream, 1/2 sweet potato sliced into fries
2 bittersweet choc. chips and 1 bite of blueberry crisp
1 mv, 4g fish oil, resveratrol, water, coffee w/nd creamer & sweetener, SoBe zero cal. drink
August 4th
7 1/2 hrs of sleepÂ
8:30Â Muscle milk, piece of turkey
12:00 cheeseburger no bun with onion/lettuce/tomato/ketchupÂ
2 chipsÂ
7:30 post wod 12 oz choc milk
4:30 2Â pieces of turkey
Handful of blueberries
Â
9:00Â 7oz steak?
5 prices of broccoli
5 strawberries  1/2 cup of bluerriesÂ
 1 80 cal/12 carbs/10 sugar cal dark choco rasberry PopsicleÂ
August 7th
8hr of sleep
3 pieces of turkey and 1 piece of cheese
6 tortilla chips with guacamoleÂ
8oz of diet cokeÂ
Half a beer
3 oz chickenÂ
Side salad with mandarin oranges and strawberries with dressingÂ