Rosemary Chicken with Beets and Salad

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Its history stretches back to ancient times, and the earliest signs of its cultivation was approximately 4,000 years ago in the Mediterranean region.

Serving

4

Ingredients

• 4 medium sized beets, chopped into cubes

• 4 cloves garlic

• 1 onion

• 1 lemon, juiced

• 2 tsp fresh or dried rosemary

• 1 organic chicken

• Chicken broth

• 1/8 tsp sea salt

• 1 tsp olive oil

• Greens for salad

Approx. Timing

Preparation time: 15 minutes

Cooking time: 1 hour 15 minutes

Instructions

1. Marinate a chicken with lemon, garlic, black pepper and rosemary.

2. Place the chicken on an oven tray and add 1 cup of chicken broth to allow the chicken to stay juicy.

3. Preheat the oven to 350°F. Place the chicken to roast. Roast a whole chicken at 400°F (200°C) for about 20 minutes per pound (45 minutes per kg), plus an extra 10–15 minutes total for crispiness. Cook until internal temp reaches 165°F (74°C) in the thickest part of the thigh (not touching bone). Let rest 10–15 minutes before carving. Related search suggestions sent.

4. Steam the beets for 10-20 minutes, until soft.

5. Heat olive oil in a large skillet over medium high heat. Add in onions and garlic, and sauté with the beets with rosemary for about 2 minutes.

6. Mixed salad greens for side. Use olive oil and vinegar for the dressing.

7. Carve the chicken and serve with a side of beets and salad.

Tips and Variations

If you like it spicy sprinkle red pepper flakes or add a jalapeño to the mix while cooking. You can choose and add any other vegetables that you love like saved Brussel sprouts, yuca or sweet potato. Sprinkling on the salad at the end, fresh cut tomatoes, artichokes hearts, cucumbers is a lovely touch too.

Most of the times I buy the organic rosemary chicken already roasted, so I just need to prepare the beets and salad.

You can use Ghee instead olive oil too.

Ingredients’ Goodness

Organic Free Range Chicken: It is a great source of protein and contains B vitamins such as B12, niacin, and riboflavin, as well as important minerals like selenium, zinc, phosphorus, and iron. These nutrients are essential for various bodily functions, including energy production and immune support.

Beets: Whatever kind of beet you choose, it will be packed full of health-promoting compounds and phytonutrients. Beets are rich in immune system boosting vitamins like vitamin C and have plenty of essential minerals like potassium, manganese, and iron. Beets are also a great source of lysine, an essential amino acid that your body can’t produce on its own. Beets support overall wellness, too. They provide a delicious serving of fiber and antioxidants with every bite.

Rosemary: Contains antioxidants and anti-inflammatory compounds, which may boost the immune system and improve blood circulation. It is also rich in essential vitamins like vitamin C, vitamin B6, and folate, as well as minerals such as calcium and magnesium.

Onions: They contain quercetin, a potent antioxidant that combats oxidative stress and reduces inflammation. Prebiotics in yellow onions promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. They are a good source of vitamins (C, B6, folate), minerals (potassium, manganese), and antioxidants. They contain Chromium which helps regulate blood sugar levels.

Chicken bone broth: It is lighter than beef bone broth, easier to digest, and contains more type II collagen, which is beneficial for joints and cartilage.

Garlic: Supports heart health by lowering blood pressure and "bad" LDL cholesterol, boosting the immune system to fight infections, and providing antioxidant and anti-inflammatory effects that protect cells and may reduce the risk of chronic diseases. It also promotes gut health by acting as a prebiotic and may offer benefits for brain and liver health.

Olive oil: Contains monounsaturated fats, Omega 6, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. This reduces the risk of heart disease. It is rich in antioxidants, including polyphenols and vitamin E. These antioxidants combat oxidative stress and inflammation, protecting cells from damage. 

Considerations for consumption

• The recommended daily intake of olive oil is up to 1 tablespoon for adults. 

• Choose extra virgin olive oil for the most health benefits. 

• Use olive oil in moderation as it is high in calories. 

Lemon: An excellent source of vitamin C, an antioxidant that supports immune function, collagen production, and protects against cellular damage. The citric acid in lemons stimulates saliva production and gastric juice, which helps improve digestion. The fiber in lemons also promotes regular bowel movements. 

Artichoke hearts: Rich in antioxidants, fiber, and essential nutrients, which can improve digestion, support liver health, and lower cholesterol levels. They also help regulate blood sugar and promote overall heart health.

Tomatoes: An excellent source of lycopene, a powerful antioxidant that protects cells from damage caused by free radicals. They are also a good source of vitamin C, an essential nutrient for a strong immune system. Tomatoes are a good source of fiber, which aids in digestion and promotes gut health. 

Consideration for consumption

When eating tomatoes, consider potential acid reflux symptoms, as their acidity can trigger heartburn in sensitive individuals. Other factors include washing raw tomatoes to remove pesticides and being aware of potential digestive issues like bloating from fructose and lectins. If you have a nightshade sensitivity or take certain medications, like blood thinners, speak with a doctor about potential effects.

Cucumbers: Is a nutritious fruit with a high water content. Eating cucumber may help lower blood sugar, prevent constipation, and support weight loss. To maximize cucumber’s health benefits, eat the peel too.

Salad Greens: Are rich in essential vitamins and minerals, including vitamins A, C, and K, as well as fiber, which supports digestive health. They are low in calories but high in nutrients, making them beneficial for weight management and overall health.