Simple Roasted Chicken

3 90 492
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 20 min 10
Simple Roasted Chicken
Health Highlights


2 1/4 kg Whole Chicken
1 pinch Sea Salt
1 dash Black pepper


Dry chicken a lot a lot a lot. With loads of paper towels or whatever you use — inside the bird, too.

Season with sea salt and fresh ground pepper.

Truss the bird, if you know how. You can google this. It takes not time, but if you don’t have twine then don’t bother.

Season with a chunkier salt, if you have and more pepper.

Place in a cast iron or roasting pan.

Heat oven to 450 F. Place bird in oven when oven gets to temperature.

Don't add oil or butter. Don't add vegetables. Don't baste. This will all create steam.

My 4-pound organic bird took about 80 minutes to get to the right internal temperature (165 F at deepest part of bird).


Make a couple extra and use for leftovers throughout the Dump. Store leftovers in glass container to use in soups, salads, wraps. Use the carcass for Chicken Bone Broth.

Serve with sides from dishes on the Dump: Squash Puree, Warm Beet Salad, Lemon Green Beans, Cauliflower Mash.

Nutrition Facts

Per Portion

Calories 492
Calories from fat 274
Calories from saturated fat 76
Total Fat 30 g
Saturated Fat 8.5 g
Trans Fat 0
Polyunsaturated Fat 6.6 g
Monounsaturated Fat 12.2 g
Cholesterol 172 mg
Sodium 212 mg
Potassium 481 mg
Total Carbohydrate 0.1 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 54 g

Dietary servings

Per Portion

Meat 2.5

Energy sources