Our month of Whole30 meals continues with this lemony chicken family meal. For the first couple days on Whole30, we weren’t really eating enough. The mindset on dieting is that you need to cut back. On Whole30 that is not the case. You need to make up for all those missing grains and sugar with clean proteins and carbs. Mr. Knoxfoodie found himself craving a snack between meals so with this one we increased our portions and went on to be without a grumbly stomach.
At this point, we were on day 3 and preparing ourselves for the ‘carb flu’ which hadn’t really started yet. Although giving our dog his daily medication with peanut butter is complete torture! From me (Mr. Knoxfoodie), my energy level was rather low…but I was struggling with my annual holiday head cold and going to feel rotten anyway so what better time than now to get carb flu?
We used a large bunch of kale along with greens from some beets that are for a meal later in the week. When cooking the greens you will likely need to put a few in, cook them down and add more to keep kale from littering your entire stovetop. Don’t worry, they cook down a lot. Combining two different kinds of greens not only gives you different textures but can also add to the depth of flavor of your dish.
We picked up a whole chicken at the local supermarket and asked the butcher to break it down for us which they will do for free. Just remember to ask them to leave the skin on. When browning the chicken, don’t try to finish it on the stovetop. It’s OK if you see some raw juices seeping out, that’s what the oven is for. The last thing you want is an over-cooked piece of chicken. No, actually the last thing you want is an undercooked piece of chicken. If you’re serving this for a group, try serving it family-style by putting the kale on a platter and topping it with the chicken and artichokes and pour the pan jus over the whole thing. This is definitely a meal that both the Whole30-er and non30-er will enjoy.
- 1 whole chicken broken down, skin on
- 4 tablespoons artichoke oil or coconut oil
- 2 lemons, one zested and juiced, one thinly sliced, seeds removed
- 5 garlic cloves, 4 peeled and smashed, one finely diced
- 1 yellow onion, sliced
- 1 bag frozen artichokes
- 3 tablespoons capers
- ½ teaspoon Italian seasoning
- 1 teaspoon paprika
- 1 teaspoon kosher salt
- black pepper to taste
- 1 large bunch of Kale or other winter greens
- Preheat oven to 425° with rack low enough to accommodate dutch oven.
- In a Dutch oven or heavy oven-safe kettle, heat 2 tablespoons of oil on high heat.
- Pat chicken dry with paper towel and season generously with salt and pepper.
- Working with 3 to 4 pieces at a time, sear chicken until golden brown on all sides. Remember our previous advice of put it in the pan and walk away? Same here. Don't move it around a lot or it won't brown well. Trust us.
- Remove to plate with paper towel and repeat until all the chicken pieces are browned on the outside. NOTE: chicken will still be raw on the inside. This is OK.
- When all the chicken is seared, place it back in the Dutch oven and add lemon juice, black pepper, salt, crushed garlic, artichokes, capers, lemon slices, paprika, and Italian seasoning. Stirring once well.
- Place uncovered Dutch oven in preheated oven for 45 minutes or until a meat thermometer reads 165° when inserted into thickest part of chicken.
- While chicken is in the oven prepare kale. Add 2 tablespoons oil to large skillet over medium heat. Wash kale and remove tough inner stems. Pat dry. Chop into ribbons. Sprinkle with salt and 'massage' for a minute to break down the fibers and distribute garlic.
- Add minced garlic to skillet for about 30 seconds. Don't allow it to start browning as it will continue to cook. Add kale a couple handfuls at a time toss allowing it to wilt slightly. Continue adding kale until all kale is in pan.
- Cook until kale is tender but still bright green. Add lemon zest and toss to distribute.
- Remove chicken from oven and plate over a generous serving of kale.