BBQ/Roasted Boned Whole Chicken Recipe

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BBQ/Roasted Boned Whole Chicken
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Ingredients
2
Count
Nutrition
72
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. This is easiest to do if the chicken has been allowed to warm to near room temperature.
  2. Put chicken on counter, breast side down.
  3. With knife or shears, cut away the wings, saving for stock.
  4. Make an incision in the carcass to expose the drumlet and blade bone on one side, carefully cutting away the meat and extracting the bones, again saving for stock. Repeat for the opposite side.
  5. (The hard part is now over!).
  6. Slit the skin down the backbones, and very carefully cut out the oysters along the back, and slowly but carefully cutting, strip the breast and skin from the ribs and carcass to the sternum, then repeat for the opposite side, ensuring the skin remains intact.
  7. The thigh joints should now be exposed, so carefully cut through the joint, and slit through the inside of the thigh to expose and remove the joint, ensuring the skin stays in place to hold the meat together.
  8. Throw the thigh bone into the stock pile, and repeat the process with the drumstick, and returning to the opposite side to repeat the process.
  9. Very carefully peel the skin and meat from the sternum, severing the wishbone connections, then carefully extracting the wishbone from the meat.
  10. (The first time you try this takes 30-40 minutes, you can bring it down to 15 minutes with practice!).
  11. You should now have a complete chicken, less wings, held together by its skin, and a pile of cuts that will make an excellent stock.
  12. The chicken meat will be fully exposed, and the skin more or less fully attached, and the fats enclosed between meat and skin.
  13. You may now season the meat from both sides, I personally use Lawry's seasoning salt, onion powder, garlic powder, paprika and so on -.
  14. The easiest way to proceed from here is to lay the meat out in a seafood wire basket to keep it neatly spread out, and then grill it briefly on the BBQ (losing the juices, but you can add smoke with wood chips) flipping the rack after about 7 minutes, or cooking it over a large roasting pan in the oven, capturing the juices for gravy - note that spread out and thin like this, the cooking time is remarkably brief, and the double seasoning adds greatly to the taste and flavour.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 71.99 Kcal (301 kJ)
Calories from fat 25.51 Kcal
% Daily Value*
Total Fat 2.83g 4%
Cholesterol 133.78mg 45%
Sodium 43.65mg 2%
Potassium 128.68mg 3%
Total Carbs 0.57g 0%
Protein 10.2g 20%
Vitamin C 7.4mg 12%
Vitamin A 1.7mg 57%
Iron 2.8mg 16%
Calcium 5.7mg 1%
Amount Per 100 g
Calories 127 Kcal (532 kJ)
Calories from fat 45 Kcal
% Daily Value*
Total Fat 5g 4%
Cholesterol 236mg 45%
Sodium 77mg 2%
Potassium 227mg 3%
Total Carbs 1g 0%
Protein 18g 20%
Vitamin C 13mg 12%
Vitamin A 3mg 57%
Iron 5mg 16%
Calcium 10mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.7
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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