20 mins for prep Lunch, Dinner Easy 2 x serving(s) $3 / serving

How to Roast a whole Chicken

Cooking a whole chicken is one of the most nutrient-dense ways to fuel performance—muscle-building protein, joint-supporting collagen, and micronutrients you miss when you only eat the breast, all in one meal.

I show you how to truss the chicken in THIS youtube vid

For nutrition based topics and ways to learn how to eat to improve your performance sign up to my free newsletter HERE called Legendary

Ingredients

For the brine

150g salt

3kg of water

2 Tbsp Fennel Seeds

4 Bay Leaves

 

For the Chicken

Salt & pepper

2 Tbsp Olive oil

Whole Chicken (I prefer Force of Nature regenerative farm)

Method

  1. If you have the time brine your bird. This is a simple exercise. In a container large enough to hold the bird pour in your water, salt (which is 5% of the total volume in weight) along with the fennel seeds, bay leaves and peppercorns.
  2. Drop the chicken in, cover and keep in the fridge overnight (I like 24 hours). Pull it out and pat it dry
  3. Preheat your oven to 420 F (215 C)
  4. If you do not brine your chicken, you can still start from here, Truss your chicken (follow THIS part of my YouTube episode). Drizzle with olive oil before covering with salt and pepper all over
  5. Place the chicken on a drying rack on top of a quarter sheet tray and roast for 30 minutes, turn the heat down for 380 F (190C) and cook for a further 15 or until the breast reaches 165 F or 73 C. Allow to rest for 10 minutes before carving.

Nutrition Breakdown

cals: 575   •   fat: 44g   •   protein: 55g   •   carbs: 1g

Other recipes you might like…

Follow Me on Social Media
as seen on
View Full Press Page

Join the community that’s Fueling Finish Lines every week.

Subscribe to the Legendary Newsletter

Scroll