Fed & Fit’s Spatchcock Hen One-Pan Dinner

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My priority for recipes is as follows: 1) Easy to cook 2) Nutritious 3) Easy to clean up. Taste isn’t a priority which I know sounds nutso but when you eat 5-6 small meals a day like I do in order to get all of your macros in, simplicity takes the front seat to taste.

So, when I find dinners that can be made in one dish AND taste amazing, I am 100% sold. This is one of those dinners – Fed & Fit is a great blog to follow for paleo recipes and this is one of my favorites!

Disclaimer: I had never spatchcocked a hen before and I was kind of scared, but in reality it took 5 minutes and was super easy. Just use kitchen scissors. You’re not going to hurt the chicken because it’s…well…you know.

Here is her recipe:

Fed & Fit’s Spatchcock Hen Dinner

  • 2 game hens or small chickens
  • 1 pound brussels sprouts
  • 1 bunch red beets (about 3 count), sliced into 1/4-inch thick discs
  • 1 bunch golden beets (about 3 count), sliced into 1/4-inch thick discs
  • 3 tablespoons olive oil or melted butter
  • 6 tablespoons butter or ghee
  • 2 teaspoons fine sea salt
  • 1 teaspoon garlic powder
  • 1 tablespoon fresh rosemary
  • cracked black pepper


  1. To spatchcock the hens, using sharp kitchen or butchering scissors to cut out the spine of the bird. Insert the scissors at the top of the cavity and cut along one side of the spine, separating it from the rest of the back. Repeat for the other side and discard the spine. With the bird breast side-down on the cutting board, press the back apart so it lays as flat as possible. Using a sharp knife, score the sternum between the breast. Once scored, press down with your hands on each breast so that the bird lays even more flat. Repeat for the other hen.
  2. Toss the brussels sprouts and beets with 2 tablespoons of the olive oil. Spread them out in a rimmed baking sheet then sprinkle hte top with 1 teaspoon fine sea salt and a sprinkling of black pepper.
  3. To season the hens, work half of the butter under the skin (but over the muscle) on the breast and leg. Repeat for the other hen. Rub the top of each bird with the remaining olive oil. Sprinkle with the rest of the sea salt, garlic powder, pepper, and fresh rosemary.
  4. Place the flattened (spatchcock) hens on top of the vegetables breast side-up. Bake at 375 for 50 minutes, or until the tops of the hens are starting to turn golden brown. Let rest for about 5 minutes, garnish with additional rosemary (if desired), and enjoy!
Stable & Spice

Fitness and nutrition series for equestrians.

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