HEALTHY ROASTED CHICKEN DINNER
Healthy roasted chicken dinner with home-made mushroom pan fried patty, served with steamed sweet potato strings and green onions, steamed dandelion greens, and chicken juices gravy.
One whole chicken roasted: Calories per 100 g – 151 calories
Rub with:
1 tablespoon pure, raw honey 60 calories
1 tablespoon sugarless cherry spread 40 calories
1 tablespoon ground coriander 16.2 calories
1 teaspoon maldon salt 0 calories
1/3 cup low-salt chicken stock 5 calories
1 tablespoon flour 28.5 calories
Load into the instant pot on inside metal rack.
Add one cup of water.
Cook on “pressure cook” for 40 minutes.
When done, remove from instant pot, pour out the juices and set aside.
Place cooked chicken into an oven dish and bake, uncovered at 375°F for 30 minutes. Rotate, so the top side is at bottom, after 15 mins.
Take juices and add 1/3 cup liquid, low-salt chicken stock. Thicken with 1 tablespoon flour .
Nutrition Facts
For a serving size of 0.25 cup (64 g) calories 35.2. Calories from Fat 18 (51.1%)
Mushroom patties
Serving ingredient, combine
0.333 tablespoon olive oil
4 oz mushrooms
9.17 g onion
0.667 garlic clove
1.01 g salt
0.19 g pepper
0.15 g oregano
9 g rolled oat
13.5 g bread crumbs
0.333 egg
8.33 g parmesan
0.333 tablespoon olive oil (for frying)
Heat 2 tablespoons olive oil in a large skillet over medium heat; add mushrooms, onion, and garlic to the hot oil and season with salt, black pepper, and oregano. Cook and stir mushroom mixture until mushrooms have given up their juice and the juice has almost evaporated, about 10 minutes. Transfer cooked mushrooms to a cutting board and chop into small chunks with a knife.
Transfer mushrooms to a large bowl. Mix in rolled oats and bread crumbs; taste for salt and black pepper and add more to taste. Stir Parmigiano-Reggiano cheese into the mixture, followed by eggs. Let mixture stand for the crumbs to soak up excess liquid, about 15 minutes. (At this point you can refrigerate the mixture to cook later if desired.) Moisten hands with a little vegetable oil or water, pick up about 1/4 cup of mixture, and form into burgers.
Heat remaining 2 tablespoons olive oil in a skillet over medium heat and pan-fry burgers until browned and cooked through, 5 to 6 minutes.
Calories per one : 255 calories
Steamed veggies:
20 g of chopped, green onions: 6.4 calories
100 g of stringed sweet potatoes: 86 calories
1 cup of dandelion greens: 35 calories
Maldon salt to taste: 0 calories
Total calories per person for this meal: 603.8 calories, depending on portion size.
Recipe and photo: Annie Goussard Newton
