Peruvian Chicken

Servings

Serving size

1 piece chicken

COOKING TIME

75 Minutes

This recipe can be multiplied by 2. Roast chicken makes great leftovers hot or cold, and the leftover sauce is great on sandwiches in place of mustard or mayo.

Serve with Roasted Potatoes or Plain Mashed Potatoes[Low Sodium Version] or Savory Quinoa [Low Sodium Version] as well as Green Beans with Red Onion or Jicama Slaw or Cucumber and Chive Salad [Low Sodium Version]

Serve with Low Sodium Plain Mashed Potatoes or Plain Mashed Potatoes or Roasted Potatoes or Savory Quinoa

AND

Serve with Cucumber and Chive Salad or Jicama Salad or Jicama Slaw

Ingredients

2 pepper Jalapeno pepper (stemmed and seeded)

1 cup Coriander (cilantro) leaves, raw

4 clove Garlic, raw (divided)

2 Tbsp. Reduced fat mayonnaise

1/4 cup Reduced fat sour cream

2 Tbsp. Olive oil (divided)

1/2 lime yields Lime juice, raw

1 tsp. Lime zest (minced)

1/4 tsp. Salt

1 to taste Black pepper

1 Tbsp, ground Ground cumin

1 Tbsp. Paprika (or smoked paprika)

1/2 tsp., ground Black pepper

1/2 tsp., leaves Dried oregano

4 tsp. Low sodium soy sauce (or gluten-free tamari sauce)

1 4-pound whole Whole chicken, raw

Instructions

To make the sauce, place the peppers, cilantro, 2 cloves of garlic, mayonnaise, sour cream, 1 tablespoon olive oil, lime juice, lime zest, salt, and fresh ground black pepper to taste in a blender and puree until smooth.

Place in the refrigerator to chill.

Preheat the oven to 325°F.

Mince the remaining 2 cloves of garlic and place in a large mixing bowl.

Add the cumin, paprika, 1/2 teaspoon black pepper, oregano, 1 tablespoon olive oil, and the soy sauce to the bowl.

Blend well.

Split the chicken in half and coat thoroughly with the rub.

Place both halves of the chicken on a roasting rack, skin side up, and roast for about 60 minutes until the internal temperature is 160°F at the center of the breast.

Remove from the oven and let rest for about 5 minutes. Cut into 8 pieces - two wings, two thighs and four breast pieces.

Serve topped with the green sauce.

Serve this recipe with one of these starch side dishes.

Low Sodium Plain Mashed Potatoes

Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…

Plain Mashed Potatoes

Roasted Potatoes

Preheat oven to 400° F. Place the water in a medium stock pot over high heat and bring to a boil. Add the potatoes and reduce the heat to medium-high. Simmer for 10 minutes and remove. Drain potatoes and let them cool slightly before cutting them into quarters. Place potatoes…

Savory Quinoa

Place the olive oil in a medium sauce pan over medium high heat. Add the shallot and garlic. Cook, stirring frequently, for about 3 minutes. Add the celery and cook for another 2 minutes. Add the quinoa, salt and pepper. Cook, stirring continuously, for about 1 minute. Add the chicken…

AND

Serve this recipe with one of these vegetable side dishes.

Cucumber and Chive Salad

Mix all ingredients together and chill before serving.

Jicama Salad

After peeling and cutting the jicama into matchstick, place it in a large glass or stainless steel bowl with the lime juice, salt, maple syrup, cilantro, cumin and olive oil. Toss well and chill for at least 2 hours before serving.

Jicama Slaw

Cut each section of the satsumas in half. Place the jicama, satsumas, pepitas, lime zest, lime juice, salt, pepper, honey and cilantro in a large bowl and fold together gently. Refrigerate until time to serve.

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Special Diet Information

Click on the icon for information.

GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.

Lactose

Avoid this recipe if you are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish. Check to make sure the mayonnaise and the sour cream is gluten-free.

Sodium

This is a low sodium recipe.

Recipe Notes

Roast chicken recipes beg the question: skinless or not?

For years we have been told to not eat the chicken skin. It is one of the foundational pieces of advice when people are taught about eating healthy.

I think that this is bad advice. Not because I want you to eat more calories or more saturated fat – I would prefer just the opposite – but eating healthy and eating well is about striking a balance between just that: eating well and eating healthy. And sometimes you want to have a piece of chicken with the skin on.

Yes, there are a lot of recipes on this website that call for skinless chicken thighs or breasts. But not all of them.

"A good spicy challenge strikes a balance between flavor and fear."

Adam Richman