This one is from Chef John @ http://foodwishes.blogspot.com
Greek Lemon Chicken & Potatoes
4 pounds skin-on, bone-in chicken thighs
1 tablespoon kosher salt
1 tablespoon dried oregano
1 teaspoon freshly ground black pepper
1 teaspoon dried rosemary
1 pinch cayenne pepper
1/2 cup fresh lemon juice
1/2 cup olive oil
6 cloves garlic, minced
3 russet potatoes, peeled and quartered
2/3 cup chicken broth, plus splash to deglaze pan
chopped fresh oregano for garnish
Preheat oven to 425º F (220º C). Lightly oil a large roasting pan.
Place chicken pieces in large bowl. Season with salt, oregano, pepper, rosemary, and cayenne pepper. Add fresh lemon juice, olive oil, and garlic. Place potatoes in a bowl with the chicken; stir together until chicken and potatoes are evenly coated with marinade.
Transfer chicken pieces, skin side up, to the prepared roasting pan, reserving marinade. Distribute potato pieces among chicken thighs. Drizzle with 2/3 cup chicken broth. Spoon remainder of marinade over chicken and potatoes.
Place in preheated oven. Bake in the preheated oven for 20 minutes. Toss chicken and potatoes, keeping chicken skin side up; continue baking until chicken is browned and cooked through, about 25 minutes more. An instant-read thermometer inserted near the bone should read 165º F (74º C). Transfer chicken to serving platter and keep warm.
Set oven to broil or highest heat setting. Toss potatoes once again in pan juices. Place pan under the broiler and broil until potatoes are caramelized about 3 minutes. Transfer potatoes to serving platter with chicken.
Place roasting pan on the stove over medium heat. Add a splash of broth and stir up browned bits from the bottom of the pan. Strain; spoon juices over chicken and potatoes. Top with chopped oregano.
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Working out in the gym
I have been working out in the gym for over a week. It has been 6 weeks since my neck surgery. It feels pretty good. I haven’t had any real issues with pain.
I am trying to work as many large groups of muscle at the same time as possible. I want to stimulate as much muscle growth and fat burning as possible. I was fat in my early 20’s, and when I started lifting weights seriously the fat just seemed to melt away quickly. Hopefully, it will work pretty much the same way in my 50’s.
In my 50’s however, the exercises are way more difficult than they were in my 20’s and 30’s. I like working out. It’s just harder now. And everything seems to be happening so slowly.
Every time I see myself in a pic or in a video it’s hard not to be discouraged. On my body, 30 lbs of weight loss are not visible. Right now only my determination and a certain amount of anger keep me going.
Current Workout Schedule
Friday: More legs (different tactics)
How did I do?
It wasn’t bad actually. I managed to keep my cooking temperature where I needed it; around 225ºF. My daughter and cooked a rack of baby back ribs and a small pork shoulder. We kept our temperature for around 4 hours.
The door on the fire box had to be propped open to allow enough airflow to keep the heat at our desired temperature. The built in vents were not enough to allow the fire to keep burning.
We did end up using the mesquite wood. The smoke profile was not as potent as I thought it would be. I will definitely use something a little more impacting on the next cook. Of course the flavor of the meat was better the next day. That’s just the way it is.
The ribs and the butt were very tender, but not fall apart tender, which is too far cooked for me. I am please with the way it came out. The weekends goal was to learn how to keep a steady enough temperature in my offset smoker to do a long cook. Perhaps I may try a brisket next, which would allow me to practice some seasoning.
There is a particular bbq flavor profile I am looking to replicate. It is the taste of the traditional Texas style brisket. You would think I’d know what I was doing being from Texas. But I was never the person cooking when it came to cooking brisket or anything else in a smoker or grill. I was the one at the table. I know what its supposed to taste like but, I never learned to do it.
I have a few rub recipes from school and a few I’ve collected online that may be good. The only seasoning on the ribs and butt was a little salt & pepper, and a little garlic powder. The aim was to keep it simple. It was good, but not what it could be. I think what I’m looking to produce is done with almost no salt. I’ll let you know the next time I have a go.
6 Weeks in 21 pounds lost from Tony Tate on Vimeo.
Well here we are. This just a short visual. Can’t see much. The weight loss isn’t significant enough to see the difference. It has been 6 weeks since I began my diet. So far I have lost 21 pounds. I have averaged a 3.5 pound loss per week.
So I guess I am leaning more toward a ketogenic diet. It is a little tricky though to consume the amount of fat required without consuming too much protein. But it works. When I consume the right amounts of fat the weight really starts coming off.
I’m gonna start in the gym next week – maybe this weekend. I’ll be taking it easy though. I saw the orthopedic surgeon yesterday to go over the results of my MRI. Apparently I have a ruptured or herniated disc in my neck. I will be avoiding surgery as long as I can. But I don’t know how long I can endure this pain.
Anyway, thats my 6 week update.
Week2 from Tony Tate on Vimeo.
This is the end of my second week of improving my health. I have struggled a couple of days. What I mean is I have been struggling to consume enough calories. I have been very consistently keeping my carbohydrates low. As a result I have had less hunger throughout the day.
If I was eating the old stuff I used to eat I would have no problem eat while not hungry. However, the stuff I have on hand does not appeal to me as much as junk food. Thus, I have been able to maintain this diet for two weeks.
I have lost around 11 Pounds.
The End of My Big Fat Life Week #1 from Tony Tate on Vimeo.
Today I feel very excited, and serious about my health goals. So to add a little more self-accountability, I have decided to add video documentation to this blog. When I do succeed, I want there to be a record of my progress. This will be a weekly update. I will of course post it here, but, you can also keep up with it @: The End of My Big Fat Life! on Vimeo.