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Use Your Toaster Oven To Make Perfectly Roasted Chicken Quarters
Most people turn to one cut of meat when preparing chicken: the breast. And that breast is typically bought both boneless and skinless. This is the most expensive type of chicken you can buy, no surprise given the high demand. It is also the least flavorful cut available. Many people turn to the boneless skinless breast because of an irrational fear of fat, a mind-set many entered into during the low fat craze of the 1990s. Others choose this cut for the ease of which it can be prepared. I’m here to show you that bone-in, skin-on chicken quarters can also be easily prepared and much more delicious than the breast meat. It does take a little longer, but the time involved is not active cooking time. Your toaster oven does all the work for you.
First, I would like to address the issue of fat. There is much evidence now that fat is good for you, especially if it comes from properly raised organic animals. No one will argue that fat from a poorly raised animal loaded with antibiotics is good for you. Yet organic meat is different; it has more omega 3 fatty acids than it’s inhumanely raised counterparts. It also lacks the build up of pesticides and antibiotics. So choose your meat wisely if you want the healthiest option.
Now let’s talk about ease of preparation. Bone-in, skin-on cuts of meat can be easily prepared. The toaster oven creates an ideal cooking environment for such cuts. The close proximity to the cooking elements beautifully crisps the skin without drying out the meat. Here is what you need for simply roasted chicken quarters:
2 organic bone-in, skin-on chicken quarters (this cut includes both the thigh and the leg, still attached to each other)
2 teaspoons of extra virgin olive oil
sea salt and freshly ground black pepper to taste
Heat your toaster oven to 475 degrees F. Rub each chicken piece with one teaspoon of olive oil; this will help crisp the skin. Sprinkle with salt and pepper. Put the chicken on a baking sheet and into the toaster oven. Wait 5 minutes then lower the temperature to 350 degrees. Bake for an additional 45 minutes. Remove the chicken from the toaster oven and allow it to cool for 5 minutes before serving.
That’s all you need for delicious roasted chicken. You could, of course, flavor the chicken in a variety of ways before roasting. My favorite is to use fresh herbs such as rosemary and thyme paired with lots of fresh garlic. Take 4 medium cloves and mince them. Finely chop one tablespoon of thyme and two teaspoons of rosemary. Mix the garlic and herbs into the olive oil before rubbing it on the chicken. Bake following the above instructions.
Visit Toaster Oven Reviews to find the best toaster oven for roasting chicken quarters and so much more. You’ll find thousands of toaster oven reviews and a handy buying guide to help you along the way.
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Super Saturated Fats
I’ve noticed an inspiring turn of events. People within the Paleo community are reversing Fat-Phobia.
Maligned since the 1970s, when questionable research steamrolled into the anti-fat movement (followed by over 30 years of progressively declining public health), Fat may be poised for a comeback.
I have noticed, however, that as much as we Paleo folk love our nuts, avocados, and olive oil, there is still some confusion over Saturated Fat. Just recently I saw a little Facebook Sat-Fat-Fear-Mongering on the part of an excellent Paleo-oriented gym. I wanted to reach out, give that gym a hug, and tell them not to be scared of their bacon and beef tallow.
According to Ph.D Mary Enig, a well-respected researcher of fats and author of Know Your Fats, fear of Sat Fat is rooted in the profiteering of the commercial cooking oil companies – the Soybean Oil Guys, among others.
While I don’t see the word “conspiracy” being thrown around with regards to this subject, I tend to believe if it walks like a duck and quacks like a duck…It’s probably trying to sell you Soybean Oil.
“Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization.”
So says Gary Taubes, author of Good Calories, Bad Calories. Taubes has spent over fifteen years on the research, evaluation, and synthesis of thousands of so-called “studies” on health and the connection between diet, obesity, and traditional health markers like cholesterol, heart disease and diabetes.
As far back as the late-1980s, results of a women’s health study indicated that more fat and saturated fat consumption correlated with less breast cancer. The Nurses Health Study indicated as recently as 1999 that “for every 5 percent of saturated-fat calories that replaced carbohydrates in the diet, the risk of breast cancer decreased by 9 percent.”
And yet I just listened to a radio ad extolling the virtues of a vegetarian diet (almost certainly a low-fat lifestyle) for cancer treatment and prevention.
According to Nora Gedgaudas, author of Primal Body, Primal Mind, Sat Fats from naturally-occurring sources like eggs, grass-fed animal fats and coconut oil raise “good” cholesterol, convert essential omega-3 fatty acids to EPA and DHA (essential for vision, among other things), assist in fat-soluble nutrient absorption, strengthen the immune system, and aid in normal hormone production. Our brains and the protective structure around our hearts are largely composed of Sat Fats.
And to think I spent years drinking the sugar-filled Sat Fat Haterade.
Beyond these obvious benefits, Sat Fats are extremely stable and less vulnerable to oxidation than polyunsaturated fats and even monounsaturated fats like olive oil. I almost always cook with SatFats. According to Dr. Eades of Protein Power:
“Saturated fats aren’t prone to free radical attack-only unsaturated fats can be damaged by free radicals.”
Eades also says that Sat Fats are “immune to heat damage. You can cook with them, you can hit them with a hammer, you can throw them on the floor and jump up and down on them. And they stay the same. Saturated fats are stable fats.”
Not only am I going straight home to start hitting various foods with a hammer (Gallagher-style), I’m going to enjoy myself some eggs, scrambled up in coconut oil, with a side of bacon.
– Mary Enig, Know Your Fats
– Nora Gedgaudas, Primal Body, Primal Mind
– Gary Taubes, Good Calories, Bad Calories
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