How to Roast a Chicken


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. 1 whole chook

  2. 1 onion - red or brown, chopped

  3. 1 lemon, chopped into quarters

  4. 2 cups water

  5. 3 tbsp oil - coconut or extra virgin olive oil (or whatever you’ve got)

  6. Salt

  7. Pepper


  1. Preheat oven to 180 degrees.

  2. Grab a baking dish. Add chook to your tray (breast side up), add remaining ingredients. Except for oil, salt, pepper.

  3. Generously pour oil over the top of your chook and rub into skin.

  4. Roast your chook 45 mins per 1kg.

  5. To serve, cut some chicken, scoop in some broth. You can serve this with mash, pasta, quinoa, roasted veggies.

LLL TIP: 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 crispyness. If you’re not - more oil. OR, if you think your oven runs a lower temperature, turn it up slightly.