How to Roast a Chicken

Last Thursday I spent an hour chatting to a really cool group. Each month their company hosts wellness sessions. From the first phone chat I had with the organiser I could tell that their company really cared, really wanted an engaging and valuable session and that it would be a really cool place to work. On top of all of that they wanted to run the type of wellness sessions that their staff actually wanted to attend. 

We talked about habits and the small changes you can make to your day/weekly plan that yield big results when it comes to eating and cooking. I love watching the ‘AHA moments’ on peoples faces when they realise something is so much easier than what they’ve been building up in their head.

You know, that ‘thing’ that you put off doing for soon long? You stressed about it, lost sleep over it and gave it way too much airplay in your mind that it exhausted you.  Then you finally take the plunge to do it, emerging from the other side thinking ‘that wasn’t so bad, why the heck did I worry so much’.

It’s crazy how much this happens and these sometimes unnoticed patterns control every area of our life without even realising. Truth is, I was one of those people that did this with everything everything… everything.  But the more I chat to people its becoming clear that cooking is one of those areas that its happening in way too much. 

I was chatting about roasting a chicken. Utilising your freezer to freeze portions and if you’re a person cooking meals for one, this one bird could last you around 8 serves. Let’s say you had chicken twice per week, you could roast a chook every 4 weeks and really reduce your cooking time in the kitchen.

Remember to keep your bones and make a chicken broth.

How to Roast a Chicken


  • 1 whole chook

  • 1 onion – red or brown, chopped

  • 1 lemon, chopped into quarters

  • 3 tbsp oil – ghee coconut or extra virgin olive oil (or whatever you’ve got)

  • Salt

  • Pepper


  1. Preheat oven to 180 degrees C.

  2. Grab a baking dish. Add onions to tray, place your chicken on top (breast side up).

  3. Place lemon in cavity.

  4. Generously pour oil over the top of your chook and rub into skin.
    You can gently peel skin away from the meat and place oil in between. This permeates the skin with oil and flavour and helps to crisp up the skin.

  5. Generously season skin with salt and pepper.

  6. Roast your chicken.
    45 mins per 1kg is the rule of thumb.

  7. To check if your chicken is cooked.
    Cut into the joint near the leg on the inside. If the liquid runs clear, the chicken is cooked.

  8. To serve, chop up the chicken. You can serve this with mash, pasta, quinoa, roasted veggies.

The key to crispy skin (if you’re into that) is oil and salt

Lots of it. Mix that with the heat of your oven over 1 hour (or more), you’ll be left with crispy-ness. If you’re not – more oil. OR, if you think your oven runs a lower temperature, turn it up slightly.

There’s plenty more where that came from.
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Hey I'm Lou

Hey, I’m Lou

Lover of crispy bacon, homemade popcorn and Mama to BJ.  My mission: to empower you to cook simple meals, so you can nourish your family – even when you’re busy AF because you (and they) are worth it. 

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