Saturday, September 15, 2012

Spatchock Chicken and more...

I have been inspired by a friend to try something new this week and since a whole chicken is on sale at my Publix, why not?  It's called Spatchock Chicken (breaking the back bone).  Martha Stewart has a great step-by-step guide (HERE), and her ingredients for the Chicken is AMAZING!
Another item for this week is Beef Cube Steaks, they are on sale and already breaded.  1 1/2 lbs. will make two meals for my family.  Plus Beef Cube Steak, per, is a great source of protein!  However, to lower the calorie count, I seared both sides in olive oil then bake.  


Night 1- Spatchocked Chicken served with roasted sweet potatoes with olive oil, garlic, walnuts and rosemary.  

Night 2- Shredded BBQ chicken salad

Night 3 - Beef cubed Steak with a cilantro-humus sauce served with a side salad.

Night 4 - Left over cooked beef cube steak soft tacos.


Night 1-
Spatchock Chicken (breaking the back-bone of the chicken)
Click HERE for the ingredients.   I have created my own step-by-step on cooking this chicken because the recipe I followed cooked the chicken quicker than suggested.  But I am not complaining because dinner was ready in 40 minutes.

I would recommend to prep the chicken the night before with the ingredients.  It says to let chill for an hour with all of the ingredients rubbed on the chicken, but it will only make it more favorable if it is on over night.

How To: Place the chicken in a pre-heated oven at 450 degrees, covered with tin foil.  Cook for 30 minutes, check to make sure it is cooked (no pink meat or pink juices), it may need 10 more minutes as mine did.  Proper temperature for chicken is 165 degrees.

For the sweet potatoes: slice the potatoes into quarter inch round slices, quickly steam for 10 minutes.  In the meantime, combine 2 Tbs.of olive oil, 1-2 fresh garlic wedges, 1/3 cup of chopped walnuts and 1 Tbs. of rosemary in a small bowl.  After the potatoes are done steaming, place in an oven safe dish, toss with your nut & oil mixture and cook in the oven for 5-10 minutes.  (I placed the potatoes in the oven for the last 10 minutes of the chicken) 

I highly recommend to prep your chicken the night before because there is no way I would have spent an hour on a Monday to make this!

Night 2- With the left over chicken, I am making a family fav, Shredded BBQ Chicken!

Taken from a prior blog, shred and heat up the left over chicken, mix in about 1/3 cup of your favorite bbq sauce.  Click HERE to go to July's post.

Night 3-  Simple.  That is all I have to say.  The beef cube steak comes breaded.  Pre-heat the oven to 400 degrees.  Heat up a saute pan with olive oil and fresh garlic on medium heat.  Sear each side for about 4-5 minutes then place in the oven for 20 minutes to cook.

I served with a classic side salad with cashews, tomatoes, cucumbers and cauliflower.

Night 4- Beef Steak Tacos.  This is a classic go to for me.  To make it healthy, I always make my sour cream from greek yogurt, add some lime juice and cilantro! If we use cheese, I use shredded, part-skim mozzarella.

Recommend to chop your left over beef steak in a processor, then re-heat on the skillet.


  • 4 lbs. whole chicken
  • 1 1/2 -2 lbs. of beef cube steak
  • 1 sweet potato
  • 1 pint of cherry tomatoes
  • 1 cucumber
  • 1 granny smith apple
  • 1 bag of broccoli slaw or shredded carrots (for the salad)
  • 1 container of spinach
  • 2-3 shallots
  • 1 bulb of garlic
  • 3 lemons
  • 1 small bag of walnuts
  • nuts of your choice for a mixed salad
  • 1 container of reduced fat feta cheese
  • 1 small bag of part-skim mozzarella
  • olive oil
  • dijon mustard
  • fresh cilantro, rosemary, & parsley
  • salt, pepper, herbs de Provence