Roast Whole Chicken: The Best Recipe for a Family Feast

If you’re looking for a simple, healthy, and flavorful meal that can be enjoyed by the whole family, look no further than this Roast Whole Chicken recipe. Roasting a whole chicken is an easy way to prepare a nutritious meal that’s low in points, packed with protein, and full of savory flavors. With a golden-brown, crispy skin and juicy, tender meat, this roast chicken is the perfect dish for a hearty dinner or to use in meal prep for the week.

Ingredients

• 1 whole chicken (about 4-5 pounds)
• 2 tbsp olive oil
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tsp smoked paprika (or regular paprika)
• 1 tsp dried thyme (or rosemary, if preferred)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 lemon, halved
• 4-5 garlic cloves, smashed (optional)
• Fresh herbs (such as rosemary, thyme, or parsley) for garnish (optional)

Instructions

1. Prepare the Chicken

1. Preheat your oven to 425°F (220°C).
2. Remove the giblets from the chicken cavity and pat the chicken dry with paper towels. Removing excess moisture ensures that the skin crisps up nicely.
3. Place the chicken in a roasting pan or on a baking sheet with a rack. This allows air to circulate around the chicken, creating an evenly cooked, crispy skin.

2. Season the Chicken

1. Rub the entire chicken with olive oil, making sure the skin is fully coated.
2. In a small bowl, combine the garlic powder, onion powder, paprika, thyme, salt, and pepper.
3. Sprinkle the seasoning mixture all over the chicken, rubbing it into the skin for maximum flavor.
4. Place the halved lemon and smashed garlic cloves inside the chicken cavity. The lemon will infuse the chicken with a mild citrus flavor as it roasts.

3. Roast the Chicken

1. Roast the chicken in the preheated oven for about 1 to 1.5 hours, depending on the size of your chicken. A general guideline is 20 minutes per pound.
2. To ensure the chicken is fully cooked, check the internal temperature using a meat thermometer. It should reach 165°F (75°C) in the thickest part of the thigh.
3. If you prefer extra crispy skin, you can broil the chicken for the last 3-5 minutes of cooking.

4. Let the Chicken Rest

1. Once the chicken is fully cooked, remove it from the oven and let it rest for 10-15 minutes. This allows the juices to redistribute and keeps the meat moist.
2. Carve the chicken and serve!

Nutritional Information (Per Serving, Based on 6 Servings):

• Calories: 200-250
• WW Points: 4-5 points per serving
• Fat: 10g
• Carbs: 0g
• rotein: 30g

Why You’ll Love This Recipe

1. Simple and Versatile: The recipe uses basic ingredients you likely already have in your pantry, making it a go-to for an easy, healthy meal.
2. High in Protein: Chicken is an excellent source of lean protein, making this a filling and satisfying dish.
3. Weight Watchers Friendly: With minimal added fat and no heavy sauces, this roast chicken keeps the points low while being delicious.
4. Meal Prep Friendly: A whole chicken can provide several meals. Use leftovers for sandwiches, salads, or soups throughout the week.

Pro Tips

• Add Vegetables: You can roast vegetables alongside the chicken for a complete one-pan meal. Carrots, potatoes, and onions work great and can be seasoned with the same herbs.
• Use a Roasting Rack: If you have one, a roasting rack helps elevate the chicken, allowing the heat to circulate more evenly around the bird, resulting in crispier skin.
• Flavor Variations: Experiment with different herbs and spices, like lemon zest, oregano, or cumin, to customize the flavor of your chicken.
• Make a Gravy: After roasting, use the pan drippings to make a low-fat gravy. Simply whisk together the drippings with a bit of flour or cornstarch and water to thicken.

Serving Suggestions

• With Roasted Veggies: Pair with roasted vegetables like sweet potatoes, Brussels sprouts, or cauliflower for a filling, well-rounded meal.
• Over a Salad: Shred leftover chicken to top a fresh green salad for a quick and healthy lunch.
• With Whole Grains: Serve the chicken with brown rice, quinoa, or couscous for a hearty, fiber-packed meal.

This Roast Whole Chicken is an easy, healthy, and flavorful dish that’s perfect for a family dinner or as part of your meal prep routine. With a golden crispy skin, tender meat, and simple ingredients, this recipe will quickly become a staple in your cooking rotation. It’s not only low in points but also packed with protein, making it a filling and satisfying meal you can enjoy guilt-free.