Simple Tasty Roasted Chicken
Purchasing and roasting an entire chicken is one of my favorite home cooked meals for many reasons.Buying a whole chicken is more economical than purchasing individual cuts (usually less than $4 per pound), and you get to keep all the nutrient dense organ meats as well as all the bones to create other nutritious meals afterwards! Secondly, it is incredibly easy to prepare in less than 10 minutes, which gives ample time to prep a big salad and veggies or other side dishes while it is roasting in the oven. My idea behind roasting an entire chicken is that it will serve as several meals through-out the week. Once entirely cooked and cooled, I will remove all the meat and place into containers. Then I am left with the bones; which I place in water to start making stock immediately (see bone broth post for a good recipe). Throughout the week I will add the chicken to stir fries, salads or just plan as a quick protein fix. Chicken is a great source of lean whole protein, contains the calming amino acid tryptophan which can help with relaxation and feelings of satiety, and contains a host of important minerals such as phosphorus, potassium and selenium. Experiment to find a flavor combination that you like best by using different oils and spices such as coconut oil, duck fat, tallow, dill, paprika, oregano and coriander. Get creative, your options are limitless!
One 4-5 pound chicken
3 tablespoons extra virgin olive oil
1 Onion, cut into small chunks
4-6 cloves of garlic, pressed
1 lemon, cut into slices
1 tablespoon salt and pepper blend
1 tablespoon marjoram
Optional 3 large carrots, sliced (use parsnips or turnips in place of carrots for those on IdealProtein®)
Preheat oven to 375. Stuff chicken with onions, garlic and lemon slices. Drizzle olive oil over chicken and sprinkle with salt, pepper and marjoram. Roast roughly 20 minutes per pound (usually 80 minutes for a 4-5 pound bird).