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How to roast a whole chicken to perfection.

A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.


Who doesn’t love a tender, juicy roast chicken? The skin is so darn delicious, but very fatty and calorie dense, so I suggest that if you are going to eat your chicken skin the rest of the meal should be light.


  • The first step when getting the chicken ready is to check if you bought a chicken that has a little pack of giblets packed inside the cavity. This would contain the neck, the gizzard, the heart and the livers.
  • Remove these from the cavity and set aside for later use
  • Wipe the bird over inside and outside with lemon juice or a bit of vinegar, then rub a Tbsp of olive oil over the entire chicken.
  • Pluck any remaining feather shafts from the legs and wings if there are any.
  • Some people like to remove the little gland that is in the ‘parsons nose’ but I have honestly never found that necessary.
  • Pop a quarter onion, a quarter lemon and a sprig of fresh rosemary in the cavity of the chicken.
  • Season the whole bird (underneath as well), with your favourite chicken spice or seasonings of choice.
  • Place the chicken on a draining rack over the roasting dish so that the excess fat can drain into the pan underneath and the bottom of the chicken is not soggy.
  • For a neat presentation, tie the legs together before roasting.
  • Cover the wing and leg tips with foil (shiny side out) to avoid burning them to a crisp while roasting the whole chicken.
  • Pop the chicken in the preheated oven at 180’C for approximately 30 minutes, then remove the foil tips and roast for another 10-15 minutes.
  • To check if the chicken is cooked through, pierce the thickest part of the  breast to see if the liquid that runs out is clear. If it is clear the chicken is cooked, if the juices are still pink it will need to roast longer.
  • Remove the chicken from the oven and allow it to rest for at least 10 minutes before carving.

Portion and enjoy!

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