Fitness Food Friday: Whole Roast Chicken


Meet the Author:

Sarah Williams is a graduate of the Art Institute of Colorado with a Culinary degree and a background in nutrition. She has spent time honing her skills in local restaurants including Giovannis and Fire. For the past three years Sarah has been a personal chef for elite and professional athletes, designing menus that adhere to strict dietary needs. When she is not cooking, Sarah is a mom to two active children and enjoys yoga, biking, and cross training workouts with her husband. Being physically fit, healthy, and knowing where her food comes from are passions of hers. If you would like to reach Sarah personally, email her at Every Friday, Sarah will have a new healthy and delicious recipe to share with the fitness community. Stay tuned for next week's recipe!

A whole roasted chicken is a perfect meal because there are so many different things you can do with the leftovers. One of my favorites is chicken salad with red peppers, asparagus tips, toasted sesame seeds, and Veganaise or light mayo; preferably from Whole Foods because there are no preservatives. My husband enjoys when I shred the chicken and add my homemade BBQ sauce. Another way you can use leftover chicken is to throw it in a pot of chicken soup. I will be making this meal tonight for my family and I will be serving it with roasted Brussels sprouts, sweet potato mash with a little almond milk added, and fresh cranberry sauce with orange zest. To me, that is a perfect meal.

Whole Roast Chicken

Grocery list

1, 3-4 pound whole chicken

4 tablespoons of olive oil

Salt and pepper

4 whole heads of garlic (optional)

2 lemons halves (optional)

Fresh thyme

Heat the oven to 450. Then put it in a roasting pan with a wire rack on a low rack in the oven. Trim any excess fat from chicken, rub 2 Tbsp of olive oil, and sprinkle inside and out with salt and pepper. Peel the whole garlic gloves.

When the oven is hot, put the chicken breast side down and in the middle of the heated pan. Tuck garlic and lemons around the outside and drizzle the remaining oil. I also like to stuff the chicken with garlic, lemon, and fresh thyme. I feel that it gives the chicken much more flavor. Roast for 40-50 minutes. The chicken is done when a quick read thermometer inserted into the thickest part of the thigh registers 155 to 165 degrees, or when its juices run clear and there are no traces of pink in the meat.

Transfer the chicken to a platter and let it rest for at least 5 minutes. If you are eating it right away, quarter it or cut into parts and serve with the garlic, lemon and pan juices.

To store in the fridge I let the chicken cool and then cut into parts. I throw it in a tightly sealed container and can last up to 4 days.

Featured Posts
Recent Posts