Up until recently Daniel and I have resorted to buying a pre-cooked rotisserie chicken from Publix for our lunches when I didn’t have leftovers. That gets tiring after a while and will lead us to temptation because well, it is hard to eat healthy when we are tired of the same healthy every day. Now this won’t come as a shock to anybody but chicken is cheap. Typically, the less processed (de-boned, de-skinned, marinated, cooked…etc) any food is, the cheaper it is. Now, I understand and am not judging people who don’t like to see their food looking more like the animal it used to be, but it doesn’t get much more cost-effective than buying and preparing a whole chicken. $0.94- $1.00/lb. Even better, there are so many ways to bake a chicken that the variations can keep my taste buds interested! This recipe I found on southernfood.about .com and it interested me not only because it included curry powder, but also because it calls for peach jam or preserves. The combination sounded interesting and I happen to still have some curry powder my parents brought me from Dubai, the combination of the spices and the sweet is really quite good. The recipe was buried in an article about baked chicken in general but I think I am going to try more of their suggestions for dressing up a chicken dinner!
I made this dish three ways to see what tasted best and what alteration could be made to cut out some of the fat out. The first way I made exactly like the recipe stated (as I do most of my recipes here) as far as leaving the skin on and baking it. This way was great and tasty but leaving the skin on increases the fat content and it was hard not to eat it because of the yummy curry/jam glase that was on top! The second way I spread the spices under the skin and baked it like the recipe stated but before I put the jam/mustard topping on I pulled the skin off and threw it out. Lastly, I took the skin off before the chicken was cooked, covered it with tin-foil and followed the rest of the recipe. Out of those two methods, it was not only easier to take the skin off after it had baked but the chicken was more moist as well. There are debates that cooking the chicken with the skin on increases the fat content in the meat because it traps the fats which may be true to an extent but I think overall, that method falls in the middle and taking the skin off reduces the fat by about 12 grams! Taking the skin off before baking would remove the most fat but that chicken was also a tiny bit dry and it takes more time and effort to remove the skin raw. It’s up to you, we enjoyed all of the chicken any way it was cooked! Anyway let’s get to it.
- 4-5 lbs of chicken (whole or quartered, skin on)
- 2 TBS curry powder
- 1/2 lemon squeezed
- 1 tsp ground ginger
- 1 tsp ground cumin
- Vegetable oil (enough to make a paste and coat the chicken)
- 3 TBS peach jam or preserves
- 3 TBS grainy dijon mustard
Heat oven to 450°F and place chicken on a foil-lined baking tray. Mix all but the last two ingredients together and rub the meat under the skin. Mix the last two ingredients together in a separate bowl and set aside. Give a light coat on the outside of the skin with a small amount of the curry rub as well. Bake for 10 – 15 minutes at the high temp to get the skin crispy then lower the oven to 350°F and bake for about 50 minutes. Take the chicken out of the oven, spread the peach and mustard glaze on the top and return it to the oven for another 10 minutes or until the meat is fully cooked close to the bone. Dukan Diet Worthy on Phases 2 (in moderation) or higher. Quick, tasty, and a little different from your average baked chicken dish!