Author / Rachel Koo

Prep: 15 min / Cook Time: 70 min / Servings: 4

Pluckin’ Delicious and versatile AF. Perfect for weeknight dinners or a weekend feast!!


Per Serving.
Calories: 370
Protein: 27 g
Carbohydrates: 3 g
Fat: 28 g


  • 1 Whole Chicken
  • 2 tbsp olive oil
  • 1 Lemon, 1/2 juiced, 1/2 fresh
  • 5 Cloves Garlic Minced
  • 3 Sprigs of rosemary, 1 minced, 2 full
  • 1 tsp ground thyme
  • 1 tsp garlic powder
  • 1/2 tsp lemon zest
  • Salt and freshly ground pepper


Step 1: Preheat the oven to 425. In a bowl mix the olive oil, minced garlic, ground herbs, lemon zest, lemon juice and add salt and pepper to your own liking

Step 2: Rinse and pat the chicken dry. Rub the marinade under the skin and the rest inside and over the chicken. Add the fresh rosemary and 1/2 fresh lemon inside

Step 3: Option to roast potatoes and veggies along with the chicken. This will allow the potatoes and veggies to cook in the chicken dripping goodness

Step 4:  Set the chicken breast side up in a roasting pan. Roast for 30 min, until the breast is form and just beginning to brown. Using tongs flip the chicken breast-down and roast for another 20 minutes. With a basting brush, dip it in the juices and cover all exposed parts of the chicken before returning into the oven

Step 5: Using tongs, flip the chicken breast side up and baste with the brush dipped in juices! Roast for another 20 minutes

Step 6: Tilt the chicken to drain the cavity juices into the pan, transfer the chicken to a cutting board and let sit for 15 min, tented to retain the heat. Scoop veggies and potatoes into a serving bowl. Squeeze the lemon that was inside the chicken into the juices and transfer into pot with stock to make jus. Let the juices cook on high heat then place on the table to serve alongside with your chicken!

Step 7: Carve the chicken and pass the jus!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Keto Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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