How to make perfect roast chicken

This recipe's ratio of weight to time cooked guarantees a deliciously moist bird every time.

"Every athlete should know how to roast a chicken," says Katzie Guy-Hamilton, chef and director of food and beverage at Equinox. This simple recipe is great for lunch meal prep and will also leave you with extra to enjoy for dinner.

This recipe is part of our meal prep series for July. Click here for all the details.


1 3½-pound pasture raised chicken
¼ red onion
2 cloves garlic
1 tablespoon herbes de provence
1 bunch rosemary
½ lemon
2 tablespoons goat cheese
2 tablespoons extra virgin olive oil
1 teaspoon sea salt
1 teaspoon black pepper



Preheat oven to 365 degrees. Remove giblets from chicken and discard.

Rinse chicken with running water and drain well. Pat dry with a paper towel.

Stuff the chicken with the onion, garlic, 1 teaspoon herbes de provence, rosemary, and lemon.


On the breast side of the chicken, loosen the skin and smear 1 tablespoon of goat cheese on each breast and sprinkle in remaining herbes de provence.

Drizzle chicken with olive oil and sprinkle with sea salt and black pepper.

Place on a rack in roasting pan (so that the juices can collect on the bottom), tucking in the wings.


Place in oven for 45 minutes, then increase heat to 500 degrees and let the chicken roast for 5 more minutes.


Remove from oven and allow the chicken to rest for 15 to 20 minutes.


Remove skin from chicken and place the skin in a 400-degree oven to crisp for 5 minutes.


Cut the chicken in half removing both thighs; set aside.

Slice off each breast and set aside. Discard aromatics.

Place chicken carcass (you can save the drumsticks and wings if desired) in a small pot and cover just to the top with water. Bring to a boil and simmer for 20 minutes for a quick chicken stock. If you're low on time you can discard the carcass and use low-sodium chicken stock.


Strain stock into an airtight container and save for meal prepping. It can be stored in either the fridge or freezer.

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