I adore playing around with old favourites, and my oldest favourite (which I am sure the favourite of many others too) is the humble roast chook. I take inspiration from all over the globe when it comes to cooking, as the herbs, spices and cuisines that we have to play with are bountiful.

This is a deceptively simple yet flavoursome recipe that really needs to be made once to understand how a smattering of spices can elevate something so humble into the realm of memorable. The purpose of this Program is to offer real-life solutions to time-poor families who value their health, and this recipe fits the bill perfectly. I have chosen marylands here as they are quicker to cook than a whole bird.

• 4 organic free-range chicken marylands (about 1 kg)
• 2 tablespoons coconut oil duck fat, tallow or other good quality fat melted
• 1 ½ teaspoons coriander seeds crushed
• 1 ½ teaspoons smoked paprika
• 2 tablespoons balsamic vinegar
• 2 garlic cloves crushed
• 2 carrots cut lengthwise
• 2 lemons 1 juiced, 1 cut into wedges
• 3 baby fennel bulbs cut into wedges
• 1 large brown onions cut into wedges
• 250 mls chicken broth (stock)
• ¼ bunch kale stalks removed and leave torn

• Season the chicken marylands with sea salt and freshly cracked pepper. Place them into a large bowl and set aside.
• In another bowl, add the lemon juice, duck fat, coriander seeds, smoked paprika, balsamic vinegar and garlic, then mix until well combined. Pour the marinade over the chicken and rub into the skins.
• Cover with plastic wrap and place the refrigerator for 1 hour to marinate.
• Preheat the oven to 200°C (400°F/Gas 6).
• Arrange the fennel, carrots, onions and lemon wedges in a single layer in a deep roasting pan. Season with sea salt and freshly cracked
• pepper.
• Place the marinated chicken on top, and pour the marinade liquid and chicken stock over the chicken.
• Roast the chicken in the preheated oven for 35 – 40 minutes, occasionally basting the chicken with the pan juices until the chicken is cooked through and golden.
• 8 minutes before the chicken is ready, gently toss the kale through, mixing with the juices from the pan to ensure it is well covered and will not dry out and burn. Add a little more sea salt and pepper if needed.

• CALORIES: 244
• CARBS: 30g
• FATS: 10g
• PROTEIN: 11g

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