Being a fairly close adherent to the Paleo Diet Plan or what some people call the “caveman” diet has had its pros and cons. On the one hand it has restricted my diet considerably (even though it was necessary for health reasons). But on the other hand it has made for some really simple and easy to cook meals. Many of the heart healthy meal plans of the Paleo Diet are indeed very simple to make.
One of my favorites because of how delicious and simple it is to cook is roast chicken. Now it is true that the Paleo Diet recommends restricting chicken intake somewhat in favor of more fatty birds like waterfowl. However, those birds are more expensive so I haven’t yet experimented with cooking them. I imagine they are very similar though.
I recommend finding a market that sells free range whole chickens, or at the very least, locally raised or “Amish” chickens. Most commercially raised chickens are just not fed or kept right to be very healthy. Free range chickens will be slightly more expensive but are still cheap in comparison to something like grass fed beef.
The first thing you need to do before cooking the bird is simply wash it inside and out and remove any gizzards that may be packaged inside. Then place the chicken in a suitably sized roasting pan and add just enough water to cover the bottom of the pan. I like to sprinkle a little garlic salt on top then. Or sometimes I’ll rub a little sage into the breast and drumsticks.
After that all you need to do is cut up some veggies to roast with the chicken. For us Paleo or Primal eaters that means substituting sweet potatoes for white potatoes. I like to cut up some carrots and onions and sometimes even a little garlic as well. What’s nice is you can pretty much cook the whole meal in one pan this way.
Set your oven for 350 degrees and roast for approximately forty five minutes to an hour. That’s it! How easy is that?
And if you’re a gravy lover like me you can make a healthy gravy using rice flour rather than corn starch or wheat flour. The process is the same. Just shake up roughly half and half water and flour and slowly add to the drippings while slowly simmering until it thickens. Or you can skip the flour altogether and just pour the drippings over everything.
A large chicken will easily feed a family of six and yield leftovers to boot. That just may be the best part – the leftovers!
For more heart healthy meal plans you’ll want to check out Stephen’s Facebook page here: http://www.facebook.com/HeartHealthyMealPlans