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Feed Zone Recipe: Whole Roasted Chicken

Learn how to make this nutritious and delicious dinner!

Dr. Allen Lim is a sports physiologist who has worked with the biggest riders in professional cycling. One of his most influential contributions to the sport has been changing how the traditionally pasta-fueled peloton thinks about food.

Lim and professional chef Biju Thomas tested hundreds of recipes with Tour de France cyclists to find out what worked: what was easy to make, delicious to eat, and friendly to high performance. They share their favorite dishes in The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, now available from VeloPress.

As we near the fall marathon season, Competitor is pleased to release some favorite recipes to help you fuel your morning runs, recover from each workout, and fuel up for tomorrow. Check back every Tuesday for a new healthy, delicious and useful recipe. 

MORE: Feed Zone Recipes on

Servings: 4

Time: 15 minutes prep, cook 90 minutes

Of course, you can easily and affordably purchase rotisserie chicken at your local market, but there’s something special about roasting your own. And the leftovers are great when used in other recipes.

1 whole roasting chicken (about 6 pounds)

¼ cup olive oil, divided use

1 cup coarsely chopped carrots

1 onion, cut into large chunks

4–6 garlic cloves, peeled and crushed

½ cup chopped fresh parsley


— Large chunks of potatoes, beets, parsnips, and/or turnips

1. Heat oven to 350 degrees and move racks if needed to accommodate a large roasting pan.

2. Brush chicken with some of the olive oil, then coat thoroughly with coarse salt and pepper. Place chicken, breast up, in a deep roasting pan.

3. In a bowl, combine carrots, onions, garlic, and parsley (and any optional ingredients). Add remaining olive oil to coat all surfaces, along with coarse salt and pepper to taste. Transfer vegetables to the pan alongside the chicken. Wrap in foil and let cook 1 hour.

4. Remove foil and stir vegetables. Baste (spoon the rendered fat from the bottom of the pan over the chicken). Replace foil and let cook 20 minutes.

5. Remove foil; baste. Continue to roast, uncovered, in oven until chicken has cooked thoroughly, about 90 minutes in total. Juices will run clear, outside skin will be nicely crisp, and the chicken will be tender to the touch.

Let chicken cool before cutting or taking apart.

PER SERVING: Energy 324 cal • Fat 19 g • Sodium 179 mg • Carbs 8 g • Fiber 2 g • Protein 31 g

VIDEO: Chef Biju Thomas Demonstrates How To Roast A Chicken

This recipe from The Feed Zone Cookbook used with permission of VeloPress. The Feed Zone Cookbook features 160 athlete-friendly recipes that are simple, delicious, and ready to go. For more sample recipes, please visit

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