Few issues are as satisfying as a extremely good Sunday roast. And fortuitously rooster, that staple of many a weekend roasting tin, occurs to be one of many leanest, healthiest meats you may eat. In addition to being filled with protein, it comprises far much less saturated fats than different meats, making it good for anybody trying to shed some pounds – and it additionally supplies vitamin B3, which helps stop the physique from storing fats. However you have to make sure you cook dinner it proper, as a result of nothing spoils your Sunday quicker than chowing down on overcooked or undercooked rooster. Right here’s the way it’s achieved.

Learn how to make it

  1. Preheat the oven to 180˚C/gasoline 4.
  2. Take away the wishbone, then place the rooster in a terracotta roasting dish. Baste the meat with a bit of butter and season it with salt and black pepper.
  3. Add a bit of rapeseed oil to the dish, then place it within the oven and roast for between 1hr 10min and 1hr 30min.
  4. The legs take longest to cook dinner, so make an incision on the within of 1 after 1hr 10min to verify its progress. As soon as the juices run clear (slightly than bloody) whenever you pierce the meat, take away the rooster from the oven and place it on a big chopping board. Pull the legs away from the physique and separate the drumsticks from the thighs. Slice down the breasts to carve.

Concepts For Leftovers

Take advantage of your leftover rooster with certainly one of these wholesome dishes


Mix it with…

  • Carrots for calcium pectate, which helps enhance ldl cholesterol
  • Onions for quercetin, which helps cut back muscle irritation, and sulphur, which improves blood circulate
  • Potatoes for starch that may assist to enhance blood sugar management
  • Celery for folate to guard towards heart problems


Mix it with…

  • Olive oil for heart-healthy oleic acid
  • Spinach which comprises bone-strengthening vitamin Ok
  • Rocket which is a supply of B nutritional vitamins which might be important for metabolic operate, in addition to cancer-fighting phytochemicals
  • Cherry tomatoes for a success of immunity-boosting vitamin C


Mix it with…

  • Tomatoes for the highly effective antioxidant lycopene, which can also be thought to spice up bone well being
  • Wholemeal bread for fibre to maintain you feeling full and keep away from snack cravings
  • Romaine lettuce for vitamin A, which boosts eye well being
  • Cheddar cheese for casein, a high-quality muscle-protecting protein

Which Rooster Ought to You Purchase?


Minimal age 33-38 days (relying on measurement)

Information worth per kg £2.50

The most cost effective chickens are completely disadvantaged of pure gentle and entry to the outside, with as much as 20 birds crammed into each sq. metre of farm flooring area. Producers typically intentionally confuse the difficulty by giving them deceptive labels equivalent to ‘farm contemporary’ or ‘premium’, that are meaningless. Even the obvious worth for cash is a false economic system, given the trade-off in vitamins and flavour.

Free vary

Minimal age 56 days

Information worth per kg £4.50

These chicks need to have an out of doors space to roam about in for at the very least half their lives – though there’s no regulation on their diets, which suggests you’ll in all probability nonetheless inadvertently ingest components from grain. The additional residing area ensures that their meat is leaner and tastier than that of standard chickens and its vitamin and mineral content material is above common, whereas the birds themselves dwell a (comparatively) pleased life.

Purple Tractor 

Minimal age 33-38 days (relying on measurement)

Information worth per kg £3

This scheme units baseline manufacturing requirements for intensively farmed poultry, together with a restrict of not more than 17-18 chicks per sq. metre. Whereas this actually helps make their lives barely higher, the shortage of pure gentle and open area nonetheless has a big adverse influence on the meat’s high quality, making it fattier and decrease in omega 3.


Minimal age 81 days

Information worth per kg £6.50

The king of chickens, albeit with a worth to match. Natural birds are solely fed grain that’s free from artificial fillers and components, and dwell on farms the place they’ll forage on pastureland. This improves each their high quality of life and the flavour of their meat, lowering its fats content material by as much as 50% and offering massive quantities of heart-healthy vitamin E, energy-enhancing iron and recovery-boosting omega 3.