There is something very homely and traditional that I love about a roast chicken dinner. The smell of roasting crispy skin, the taste of sweet roasted vegetables and the juiciness of succulent and tender chicken, yum! Roast chicken makes a great family dinner meal and also fabulous for entertaining. A roast chicken is very easy to make and requires minimal cleaning up. Simply prepare all ingredients and let your oven do the rest!

Roast chicken also makes for great leftovers! You can use leftover portions for the next day’s lunch or use extra chicken to add to salads, fritters or
frittata. This is one of the family friendly recipes in the Live Love Nourish 8 Week Program.
But how do you make sure your chicken is tender and juicy? With a few simple tips in our recipe below your roast chicken will never be the same again!
This easy chicken dinner is gluten free, grain free, sugar free, preservative free, paleo and high in protein. You can also simply omit garlic to make this recipe low FODMAP.
If you love stuffing, I share with you a gluten free chicken stuffing in my Christmas recipe e-book, A Healthy & Happy Christmas.

Nourish 101:

  • Chicken is high in protein and provides a broad nutrient panel of vitamins and minerals including B-vitamins, iron, potassium, calcium and zinc.
  • Roasting is also a great way to cook your vegetables so that they are easy to digest. Vegetables also provide an important array of vitamins, minerals
    and fibre.
  • Adding garlic and herbs to your roast chicken will also provide your body with health-promoting antioxidants.

The Perfect Roast Chicken with Vegetables

There is something very homely and traditional that I love about a roast chicken dinner. The smell of roasting crispy skin, the taste of sweet roasted vegetables and the juiciness of succulent and tender chicken, yum! Roast chicken makes a great family dinner meal and also fabulous for entertaining. A roast chicken is very easy to make and requires minimal cleaning up. Simply prepare all ingredients and let your oven do the rest!
Keyword Corn Free, Dairy Free, Egg Free, FODMAP Friendly, Fructose Free, Gluten Free, Grain Free, Nut Free, Paleo, Peanut Free, Preservative Free, Processed Sugar Free, Soy Free, Yeast Free
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6

Ingredients

  • 1 large whole Free Range Chicken approx 2kg
  • 3-4 sprigs Fresh Rosemary or Thyme
  • 3 Garlic Cloves, skin on, roughly crushed
  • 1 Fresh Lemon
  • 3 tablespoon Olive Oil
  • Pinch Pink Salt
  • 1/4 medium Pumpkin, cut into large pieces
  • 4 cups Root Vegetables of choice, cut into large pieces (such as Sweet Potato, Turnip, Parsnip, Carrot and Beetroot)

Instructions

  • Pre-heat fan-forced oven to 200ºC. 
  • Take chicken out of fridge and allow to settle to room temperature. 
  • Wash chicken under cool running water; make sure to rinse out the cavity. Pat dry with paper towel. Tuck wings underneath its body. 
  • Place rosemary or thyme, garlic cloves, ½ lemon juiced and the whole juiced lemon half inside the cavity. 
  • Massage the chicken with 2 tablespoons olive oil and salt. 
  • Place chicken on an oven roasting tray with rack (so it is raised off the bottom of the dish). Try not to use a deep dish. 
  • Cover the breast area with foil. Bake in pre-heated oven for 40 minutes. 
  • Add vegetables to a separate lightly greased baking tray and place in oven. 
  • After 40 minutes, take the chicken out of the oven and remove the foil from the breast. 
  • Re-oil the chicken with remaining olive oil and squeeze the remaining half of lemon juice over the chicken. 
  • Cover the legs with foil, leaving the breast exposed to brown. Bake in oven for a further 20 minutes. 
  • Take chicken out of oven and rest upside down (breast on the bottom) so the juices flow back into the chicken. Cover and allow to rest for 25-30 minutes. 
  • Meanwhile check vegetables are cooked until tender. 
  • When ready to serve, pour any juices that have drained out during resting back over the chicken. 
  • Serve hot. 

Notes

Serving Suggestion:
  • Serve with a side of cooked greens of choice to add another easy, nutritious element to your dinner.
Make It Personal:
  • You could also roast any vegetables you like such as capsicum, zucchini or brussles sprouts.
Recipe Tips?
  • If you don't have fresh herbs you can also use 2 tablespoons of the dried version.
  • For a quicker way to cook roast chicken, butterfly the chicken (cut through middle to open out. You can also ask your butcher to do this for you). This will increase the surface area for a faster cooking time. Roast in oven for approximately 30 minutes.
Sensitive to FODMAPs?
  • Omit garlic cloves.
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Casey-Lee Lyons

Live Love Nourish

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