Whole Roasted Chicken

This month we shine a spotlight on the roasted chicken.

Although the process of roasting a whole chicken is relatively simple, the first approach can be daunting. We’re here to break it down into a few simple steps, while touching on the nutritional benefits as well.

Roasting a whole chicken in the way to go. Roasting a whole chicken also helps to preserve some of the micronutrient status because there is little to no processing ahead of time and the roasting process doesn’t deplete the benefits. You also end up with a more flavorful dish and it’s often a cost savings as well.

Chicken itself is a great source of protein that’s low in saturated fat and cholesterol and high in the B Vitamins, contains some (heme) iron, and other micronutrients such as potassium and phosphorus. It’s a win-win for athletes trying to consume enough protein from real food and minimize the need for supplements or fortified foods. It can be a tough balance to strike, but foods like chicken fit the bill and can be so versatile and adaptable across several recipes and meals. And, roasted chicken feels like a warm, comforting hug to your body.

With a few practices on a small to medium sized chicken, the transition into a full blown turkey for the holidays next year will be a breeze. The concept is the same, as is the 165F internal finishing temperature. The baby steps of roasting a chicken will get you there.

Here we list a few tricks of the trade that are good habits to get into when roasting any poultry or fowl.

• Dry skin equals crispy skin. Be sure to pat the skin dry with a paper towel before you season the chicken.
• Season the inside as well as the outside. Getting under the skin with butter, salt and pepper. Fresh herbs are also a great addition.
• To prevent the wings from burning tuck them under the bird before placing in the oven or cover in foil.
• Stuff the cavity with fresh herbs, citrus slices, garlic, onions, celery, and carrots. Use whatever you would like here. The focus is on aromatics that complement the final product.

For this recipe we use a 3-4 pound chicken, but any size will do. The important thing to remember is that no matter the size, be sure to cook the chicken to the internal temperature of 165F before serving. A 3-4 pound chicken should take 50-60 minutes. Using an instant read thermometer inserted into the thickest part of the thigh (near the bone) reads 165F when done.

Roasted Chicken

Pre-heat oven to 400F

• 1 chicken (3-5#)
• 1 stick of butter
• Salt
• Pepper
• Lemons, celery, carrots, onion, garlic, and fresh herbs as you would like.

Rinse and fully dry the chicken with paper towel. Season, stuff and butter the chicken as mentioned above.

Place dry, seasoned chicken on a roasting pan, or sheet tray fitted with a rack. Using carrots, onion, and celery in place of a rack is also a great option.

Bake chicken uncovered in the preheated oven for 30 minutes. If the chicken is getting too dark, carefully place a piece of foil over the top. Turn the oven down to 350F and continue roasting until an instant-read thermometer inserted into the thickest part of the thigh, near the bone, reads 165F. This will likely take another 15-20 minutes. If the chicken is not yet at 165F, allow it to roast for another 15 minutes, or until it reaches the proper temperature.

Remove from the oven and baste with drippings. Let the chicken rest in the pan, on the counter for 15 minutes before slicing. 

Bonus- while the chicken is cooking see if you can distract yourself with something fun outside of the kitchen. We recommend a cocktail of choice, warm fire, and nice company 🙂