Roast chicken TB12 ingredients and directions

healthy roast chicken
healthy roast chicken ingredients and directions

This roasting method works for any whole bird or meat roast. The flavor and texture of this natural reduction is unlike any starch-thickened sauce.


For the chicken:

  • 1 whole (2–2.5 pound) chicken
  • 4 cloves garlic
  • 1/2 lemon, cut into two wedges
  • 1 rosemary sprig
  • 1/2 tablespoon coconut oil
  • 4 quarts water
  • Salt and pepper to taste

For the brussels sprouts

  • 1 1/2 cups halved brussels sprouts
  • 1/2 tablespoon minced garlic
  • Salt to taste 

For the pumpkin puree:

  • 1 cup raw, cubed pumpkin meat
  • 1 tablespoon onion, chopped
  • 2 cloves garlic
  • 1 cup water
  • 1/2 tablespoon coconut oil
  • Salt to taste


For the chicken and the reduction: 

  1. Preheat oven to 475°F (246°C).
  2. Rinse chicken and pat dry. Stuff garlic, lemon, and rosemary into cavity, then seal cavity (truss chicken or fold back wings and put a wooden skewer through ankles). Rub coconut oil over chicken and season with salt and pepper.
  3. Place chicken on a rack in a roasting pan in the oven. Brown for 16 to 20 minutes, then decrease heat to 300°F (148°C). Finish cooking to internal temperature of 160°F (71°C) then remove and let rest for 30 minutes. (Begin preparing the brussels sprouts at this stage.)
  4. Unseal cavity and discard lemon. Remove legs/thighs and breasts/wings, leaving meatless carcass.
  5. Cut into pieces and place in saucepan over medium heat. Sear bones for 15 minutes (until deep golden brown). Add garlic and rosemary from cavity and 4 quarts of water, and bring to a simmer.
  6. Reduce to thick sauce (will take about 45 minutes and yield about 3/4 cups of flavorful sauce). Skim off fat and impurities and strain through fine mesh strainer. Add salt only if needed.

For the brussels sprouts:

Throw sprouts in a bowl with garlic until equally covered. Following eliminating chicken from simmering container, turn broiler up to 375°F (190°C), add fledglings to skillet of drippings, and spot in stove for 6 to 8 minutes.

For the pumpkin puree:

  1. In a little pan over medium warmth, caramelize onion and garlic in coconut oil until light earthy colored.
  2. Add pumpkin meat and water and stew for 14 to 16 minutes, until delicate.
  3. Throw into a powerful blender and mix until smooth. Season with salt.

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