+ Well Nourished | Healthy Roast Chicken Marinade

Healthy Roast Chicken Marinade – Take away style

Who doesn’t like a good roast or BBQ chicken?  This healthy roast chicken marinade recipe is so simple you will never buy a pre-cooked, take away chicken again.  Gluten, sugar, additive and vegetable oil free, you will not be disappointed – it’s perfection on a plate!

A budget and time friendly organic meal, lunch, and healing broth…
I pay less than $20 for a large whole organic chicken.  With it, I make a roast chook for dinner most Sunday nights and I have plenty of leftover meat for healthy school lunches during the week.  For a very large family, you might like to roast two chickens at once.

I then use the carcass and all of the leftover bones to make a super healing, flu busting, gut healing, pain reducing bone broth – waste not want not!  Get your ‘too easy’ bone broth recipe here.

Marinade ingredients (for one large chicken)
¼ cup macadamia nut oil
1 tablespoon rice malt syrup or honey
1 teaspoon smoked paprika
1 teaspoon dried thyme leaves
2 teaspoons sea salt
Ground black pepper to taste

Method

  • In a small bowl, mix the ingredients together until well combined.
  • Baste your chicken all over with half of the mix.
  • Place your chicken breast side up in a preheated oven or on a rotisserie if you have one.
  • After 30 minutes of cooking, remove from the oven and baste again with the remaining marinade.
  • Return to the oven and roast until the chicken is cooked to perfection.
  • The time this takes will vary depending on the size of your chicken, but work off 30 minutes per 500gram at 180℃.
  • Once cooked, rest the chicken for 5-10 minutes uncovered, then carve and enjoy!

Variations
Nut free
Replace the macadam nut oil with melted butter.

Fructose free
Choose the rice malt syrup.

Also…
Add lots of vegetables and also slices of lemon to your roasting dish too.  You may also like to stuff your chook?  I personally keep it quick and simple and wedge lemon pieces and any herbs I can rummage from my herb garden.

Slow cooked…
Toni messaged me on Facebook to say she had slow cooked this with a 10/10 husband and kids rated result!  She cooked it for 8 hours on low, basting it with the marinade every 2-3 hours with great success.  A great option if you like to slow cook!

Do you like a roast or BBQ style chook?  Do you normally buy it or cook your own?

 

 “We made this a few weeks ago and you’re not wrong – it really does taste like {better than} BBQ chook!” Emma

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Roast chicken marinade

  • claire

    Thanks Georgia. I am looking forward to giving this a go on the weekend. I discovered your website a few weeks ago and have been busy ever since trying out your recipes. I’ve made the turkey meatballs, muesli slice, the lamb, bacon and lentil pot, almond curry, one pan morrocan dinner – and they have all been delicious!

    Your lunchbox posts also helped me solve the mystery of why my three year old son seemed to always be hungry- not enough protein! I have been trying out all sorts of new things in his lunchbox since and have recieved some really lovely comments from his carers at daycare. Best of all – he is excited about his lunches and devours every last mouthful. I really appreciate all the hard work you put in. Claire

    • What a lovely message Claire – you’ve made my day. I’m so thrilled you like my recipes and my school lunch posts have inspired your sons lunches (and that he is loving them). Comments like yours drive me to keep on keeping on with Well Nourished so thank you, G x

      • jude

        I agree Georgina!!! I loooove your website and look forward to the updates, info and new recipes, thank you for your wonderful gift of health to my family. PS I have tried lots of healthy recipes and often make disasters, not however from your website, they always work and go down a treat with my family. Cheers to you! Jude X

        • Thanks so much Jude. It is so important to me to make sure my recipes actually turn out the way they should and even though it is very time consuming, I rigorously test each and every one. I’ve had the same in the past, with other peoples recipes just not working – an awful waste of time and food. Thrilled to hear this is not the case with my recipes! G x

  • Kelly Berghella

    Thanks for this recipe – it looked and tasted delicious. Hubby was very impressed, won’t be getting those overcooked and greasy supermarket ones anymore! I was also inspired by you to make the bone broth using the bones. Then I thought why not make your brown rice risotto for lunch with the in-laws today. I love your recipes and love your philosophy around less wastage etc. Thanks so much

    • Wow, you have had a Well Nourished cooking spree. This is a perfect sequence of meals Kelly and I’m really glad you enjoyed them. G x

  • Brigid

    This is seriously delicious. We had it mexican style with salsa salad, homemade guacamole and kidney beans in wraps. Then used the carcass to make broth. Love the no waste!

    • It is isn’t it Brigid? Like you I’m all for no waste, and I love your Mexican twist too, G x

  • Heather

    Georgia, thank you. This is the best roast chicken recipe I have ever had and is a constant hit at our table. My kids adore it and I love anything they are excited about eating, especially when it is so good for them. Chicken broth tomorrow, too 🙂 I love all your recipes and your breakfast recipe book would be worn ragged by now!

    • Thanks for taking the time to write Heather. So glad you are all enjoying it and that you are making the most of the bones too. I’m also thrilled you are loving my ebook, G x

  • Jodie

    This one has become a favorite for our family – I had never cooked a whole chook before trying this recipe – thank you Georgia!

    • Wow, glad you liked it then Jodie. A nice simple roast for sure, G x

  • Leanne

    Thanks for this recipe. I wanted to steam some chicken breasts to have on sandwiches and I thought of this marinade! Worked beautifully- and much better tasting than plain old steamed chicken – yum!

  • Rachel

    Super easy way to give great flavour to a roast chook! I use the Varoma of the Thermomix to steam it (approx 1hr 15 if a ‘normal’ sized chicken) and then 15-20 minutes in a hot oven to crisp up the skin. Juicy and tender!!

    • Learn something every day Rachel – thanks so much for sharing. Glad you enjoyed G x

  • Tobi

    I’ve been guilty of buying the supermarket roast chooks even though everyone tells me its super easy to roast your own but I’ve never been able to get enough flavour compared to store bought, until Now! thank you again for sharing your fabulous recipes. I used the cooked carcass to make broth the next day too (thanks for the tip). However, I do have a question about freezing the bones, then making broth then freezing the broth – is this ok to do as I’ve always thought you can’t refreeze defrosted foods especially meats?

    • That’s great Tobi. I always make my broth this way (since my kids were babies) and we’ve never been sick. I have been asked this and my understanding is that as long as you cool the bones and freeze immediately (practicing basic good hygiene of course) then this is not a problem. G x

  • Brielle@FindingMeInMotherhood

    This was simple and delicious. Will definitely make again and again.

Kind words…

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“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

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