Dr. Lexi's English Roast Dinner

This is a very traditional meal from across the pond in England and is something I make for a Sunday night meal. It almost serves as the precursor to my cooking in bulk day because once you've roasted the chicken, you can make a bone broth and use the chicken for other dishes. What I like to do is set aside 2 hours for this meal. Set a timer for every 30 minutes. During these 30 minute spurts, you could help your kids with homework, do some house chores, do a 20 minute HIIT workout and then shower on the next 30 minute segment, etc.. Even though this meal may take awhile, you can be pretty productive while it's in the oven.

Plan to put your chicken in the oven about 4:00 pm to have dinner by 6:15/6:30.

Roasting your chicken

1 Whole organic, hormone free chicken.

Remove all parts in the cavity and the neck. BE CAREFUL on rinsing your chicken as the water can splash and contaminate your space.

• 1/4 cup dried Italian herbs If you have other herbs in your garden, fresh sage, rosemary, and thyme are wonderful to use.

• Salt and pepper

• 4 cloves garlic

• 1 lemon

• 1 onion

• 2-3 cups of organic chicken stock

• Foil

Turn the oven to 350 degrees F. Place your cleaned chicken in an oven safe dish. Take the dried herbs and salt/pepper and mix on a side plate. Take the herbs and rub under the skin and on top of the skin. Be sure to rub generously all over the chicken. Take some garlic and place under skin in various spots. Use the rest of the garlic and place around the chicken. Do the same with the onion slices. I will stick the onion in the cavity of the bird as well. Then squeeze fresh lemon on the chicken and pour the 2-3 cups of chicken stalk around the chicken. Cover the chicken in foil and place in the oven for 30 minutes.

Take this time to clean up the contaminated utensils and areas of the kitchen that had chicken on it. Then you can start preparing your potatoes and veggies.

Bast your chicken every 30 minutes for 2 hours. The last hour, I raise the temp to 375 or 400, depending on what I'm going to do with the vegetables or potatoes. You can uncover the chicken in the last 30-45 minutes to get that golden brown and crispy skin.

Potatoes:

You can use Yukon gold or sweet potatoes.

You can choose to prepare them as a mashed potato, an English Roastie, or something else. For the sake of this recipe, I'll just have you mash them.

• 6 Yukon Potatoes

• Pinch of salt

• 3 Tbsp 100% butter or 1/4 cup of almond milk

Making a Mash:

Start this when you in your final 30 minutes of the chicken cooking.

Peel potatoes and cut in half. Place in a pot, cover with water, and boil until soft. Once you can pierce it with a fork, drain off the water. Use a potatoe masher to mash them. Then add your butter or milk. *if you warm it just a tad it helps make your potatoes fluffier Continue to mash until your desired consistency.

Vegetables:

*Start veggies once potatoes are on the stove. This will be the last 30 minutes

• Half a red cabbage, chopped

• 4 brussel sprouts per person at the meal. Put an X at the end of the spout where it was attached to the stalk.

• 1-2 carrots per person at the meal, washed and ends cut off. You can peel the carrot should you like.

Take you vegetables and steam them until your brussel sprouts are bright and can easily be pierced with a fork.

I like to add a little salt and pepper to my vegetables and maybe an herb to give it flavor. In England, they would add gravy.

Once you've carved your chicken, make a bone broth, and do more chores around the house or sit and enjoy your family.

Dr. Lexi