Chef Ray: Winner, Winner, Chicken Dinner (Roast Chicken) with Green Vegetables & Rich Roast Gravy - Coach Ray

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Chef Ray: Winner, Winner, Chicken Dinner (Roast Chicken) with Green Vegetables & Rich Roast Gravy

I was cooking dinner for the extended family the other day and my daughter whose 8th birthday it was wanted 3C’s….Chicken, Carrots and Chips.

From: Scofield, Grant; Zinn, Caryn; Rodger, Craig (2015) What The Fat? Real Food Publishing Company

Serves: 4

For Roast Chicken

  • Onions peeled and halved 3
  • Carrots roughly chopped 3
  • Parsnips roughly chopped 3
  • Size 12 free-range chicken 1
  • Butter 50g
  • Salt & Pepper
  • Rosemary 2 tsp
  • Thyme 2 tsp
  • Garlic whole bulbs cut in half 2
  • Lemons halved 2
  • Bacon streaky 100g
  • Cream 60ml

For Roast Chicken

  • Brussel sprouts (green beans or asparagus depending on the season) trimmed 300g
  • Broccoli cut into florets 1 head
  • Butter 15gm
  1. Lay the prepared vegetables (onions, carrots, parsnips) in the roasting dish and place the chicken on top. Smear with the butter and season well. Place the herbs, garlic, and halved lemons inside the chicken cavity. Take the streaky bacon and fold it in half lengthways. Tuck the bacon in between the chicken and the vegetables, to protect the bacon from excessive cooking. Put the dish in the pre-heated oven (180°C) for approximately 80 minutes.
  2. After 30 minutes, stir the vegetables roasting with chicken. Spoon over some of the cooking juices to baste the chicken. When the 80 minutes is up, remove the chicken and the bacon from the dish and sit on a large plate. Cover the chicken and vegetables with tin foil and a tea towel and let it rest for at least 20 minutes.
  3. Cook the Brussel sprouts in the large pot of water for 3 minutes before adding in the broccoli for a further 3 minutes – if using green beans or asparagus, cook at the same time as the broccoli for 3 minutes only. Drain the vegetables in the colander and return them to the now empty pot. Add the butter, salt and cracked pepper, stir together, then leave in the pot to stay warm. Take the roast vegetables out of the oven.
  4. Arrange the vegetables on a large serving dish and pour the roasting juices into the medium pot. Add a little water to the roasting dish and gently scrape off the sediment on the bottom – pour this into the pot with the roasting juices. begin to heat the juices over high heat to reduce. Transfer the chicken to the chopping board and pour any juices into the gravy pot.
  5. Carve the chicken as you like and arrange on the serving dish beside the vegetables and bacon. Add the cream to the roasting juices and continue to boil for 2 minutes. The result is a deliciously rich sauce/gravy with all the goodness of the roasted chicken and vegetables

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

Share this post so your friends can benefit as well.

If you enjoyed this recipe here is one I published a year ago:

For more great recipes like this get the What The Fat? Cookbook.

Modern health pioneers are turning the food pyramid on its head replacing a low-fat focus to one that embrace the Low-Carb, Healthy Fat (LCHF) ethic as a means to achieving optimal health. What the Fat? shows how easy it can be to adopt the ketogenic lifestyle so you can lose weight and keep it off, deter inflammation, increase energy, and live better for longer.

Professor Grant Schofield, dubbed the ‘Fat Professor,’ is a respected public-health academic with 20 years of experience into leading the wave of change in how we think about our health, including how we exercise, sleep, play, and connect.

Dr. Caryn Zinn is a registered dietitian and sports nutritionist. With a Master’s in sports nutrition and doctoral studies in achieving sustainable weight loss, Caryn’s mission is to influence the dietetic profession to understand the potential of improved health benefits of LCHF nutrition.

Craig Roger is a classically-trained chef with Michelin-starred restaurant experience. Craig and his family are the founders of LOOP, New Zealand’s first restaurant to feature an LCHF approach to dining out in which carb-laden fillers are replaced with nutritionally dense ingredients.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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