Sunday Dinner: Roasted chicken with sweet potato fries

Ingredients

2 whole, organic, fresh (or thawed frozen) chickens (you’ll use leftovers for Monday’s scrambled eggs and Saturday’s stir fry)
organic olive oil
salt, pepper
organic, no-salt seasoning (optional)
3 cups of organic, frozen sweet corn kernels (although sweet corn is on the “Clean fifteen” list, some sweet corn is grown from genetically-engineered crops, so we choose the organic alternative)
4 cups of organic, frozen green beans
4 cups of organic, frozen sweet potato fries, or about 2 lb/1 kg of fresh sweet potatoes, peeled and cut up in fries

Ovenroasted chickens

Cooking the chicken

Heat up the oven to 350 F/175 C. While the oven is getting warm, place chickens in a big, oven-proof dish. Sprinkle all sides with olive oil, salt, pepper and seasoning (optional). Leave the birds breast-side up and subsequently place the pan in the low/middle area of the oven, leaving room for the fries and veggies to go on the level above the chicken in the oven. The chickens will be cooked when the internal temperature of the birds is at least 165 F / 75 C. Check with a cooking thermometer. This will take about 90 minutes, depending on the size of the birds and your oven. For a crunchy skin surface, increase the oven temperature to 450 F/230 C for the last 5 – 10 minutes of the cooking time.

You can also cook the chicken on the BBQ rotisserie. Follow the BBQ manufacturer’s instructions.

Sweet potatoes

Cooking the sweet-potato fries

Add a layer of parchment paper to a large baking tray and cover with a layer of frozen sweet-potato fries. When the chicken has cooked for 30 minutes, place the tray with fries – we get ours at Costco – on the level above the chicken. The cooking time of the frozen Costco sweet potato fries will be approximately 50 minutes at 350 F/175 C. Use an oven-safe spatula to move the potatoes around on the tray half-way through the cooking time. Check them on a regular basis to make sure they’re not getting too dark. The resulting fries will be crispier when cooked this way rather than following the instructions on the package.

If you are using fresh sweet potatoes, rinse, peel and cut them into finger-sized pieces before placing on the parchment paper/oven tray. Drizzle some olive oil and salt on top before putting in the oven. The cooking time for the fresh sweet potatoes will be 45- 60 minutes. Use an oven-safe spatula to move the potatoes around on the tray half-way through the cooking time. Just like the chicken, the fries may also be cooked at a higher temperature for the the last 5-10 minutes to increase the crunchiness.

Sweet potatoes    Green beens and corn

Cooking the corn and green beans

Put frozen veggies in an oven-safe dish. Sprinkle some olive oil and salt on top. When chicken has about 20 more minutes to cook, place the dish with the veggies next to the birds. Remove the veggies from oven when they are warm.

Remove all pans from the oven. Cut up the chicken and serve with fries and veggies.

Containers with leftovers

Leftovers

Cut up leftover chicken into 1/2 inch / 1 cm cubes. Put about 3 cups of cubes in a container and freeze – this will be used for Saturday’s stir fry. Put another 3 cups of chicken in a container in the fridge – this will be used for Tuesday’s lunch. Additional chicken can be put in a separate container and placed in freezer for future use. Veggie and sweet potato leftovers will be cut up in cubes, stored in the fridge and used in tomorrow’s scrambled eggs.