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Healthy Meal
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Whole Roast Chicken

This chicken hit the spot, with plenty of leftovers for lunches in the following days.
Prep Time15 minutes
Cook Time1 hour 30 minutes
Course: Main Course
Keyword: Healthy Cooking, Healthy Eating, Healthy Food, Healthy Food Guide, Healthy Meal, HFG, Roast Chicken, Whole Roast Chicken
Servings: 4
Calories: 324kcal

Ingredients

  • 1 whole roasting chicken (about 6 pounds)
  • ¼ cup olive oil, divided use
  • 1 cup carrots coarsely chopped
  • 1 onion, cut into large chunks
  • 4-6 garlic cloves, peeled and crushed
  • ½ cup fresh parsley chopped

OPTIONAL ADDITIONS

  • large chunks of potatoes, beets, parsnips, and/or turnips

Instructions

  • Heat oven to 350 degrees and move racks if needed to accommodate a large roasting pan.
  • Brush chicken with some of the olive oil, then coat thoroughly with coarse salt and pepper. Place chicken, breast up, in a deep roasting pan.
  • In a bowl, combine carrots, onion, garlic, and parsley (and any optional ingredients). Add remaining olive oil to coat all surfaces, along with coarse salt and pepper to taste. Transfer vegetables to the pan alongside the chicken. Wrap in foil and let cook 1 hour.
  • Remove foil and stir vegetables. Baste (spoon the rendered fat from the bottom of the pan over the chicken). Replace the foil and let cook for 20 minutes.
  • Remove foil; baste, Continue to roast, uncovered, in oven until chicken has cooked thoroughly, about 90 minutes in total. Juices will run clear, outside skin will be nicely crisp, and the chicken will be tendred to the touch.

Notes

Thomas, Biju & Lim, Allen (2011) The Feedzone Cookbook - Fast and Flavorful Food for Athletes Velo Press