Spray the broiler pan with nonstick cooking spray. Preheat oven to 400 degrees. Prepare your spice rub with any combination you'd like; I use powdered shallot/pepper seasoning (Penzey's Spices), rosemary, basil, pepper, garlic, and salt. About a teaspoon of each, or you can eyeball it.
Prep the chicken: flip the bird (ha, ha) so it's breast-side down. With the kitchen shears, cut alongside each side of the backbone and discard backbone. Open up the chicken and cut the breastbone down the center so chicken will lay flat.
Rinse the chicken and pat dry. Place the chicken on the broiler pan so that the legs and thighs are flat on the pan (they will rotate in a seemingly odd way; that's fine). Tuck the wings if you'd like; otherwise, just get your chicken to lay as flat as possible. Rub the spice mixture on the chicken, and drizzle a little bit of oil all over the top.
Roast in oven for 15 minutes and then reduce heat to 350 degrees. Continue to roast for 50 minutes to one hour, or until chicken is cooked through. Remove from oven and allow to stand 10 to 15 minutes, covered, before carving. While carving, you'll notice that the leg and thigh separate from the breast when sliced at an angle; the breasts, too, are easy to cut into servings when you're carving a flat bird. :)
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (44g)|
|Recipe Makes: 6|
|Calories from Fat: 123 (78%)|
|Amt Per Serving||% DV|
|Total Fat 13.7g||18 %|
|Saturated Fat 2.6g||13 %|
|Monounsaturated Fat 8.5g|
|Polyunsanturated Fat 2g|
|Cholesterol 26.6mg||8 %|
|Sodium 25.7mg||1 %|
|Potassium 73.9mg||2 %|
|Total Carbohydrate 0g||0 %|
|Dietary Fiber 0g||0 %|
|Sugars, other 0g|
|Protein 8.4g||12 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 158
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