Savage Simplicity: Classic Herb-Roasted Chicken for the Paleo Palate

Why Paleo and Why This Dish

The Paleo diet seeks to emulate the eating patterns of our Paleolithic ancestors by focusing on whole foods, lean proteins, vegetables, fruits, nuts, and seeds while excluding grains, legumes, dairy, and processed foods. Research suggests that returning to this style of eating can support stable blood sugar, improve satiety, and provide nutrient-dense meals (Cordain, 2010).

This Herb-Roasted Chicken is a quintessential Paleo meal. It celebrates simple, unprocessed ingredients elevated by technique and flavour. Lean chicken is paired with olive oil and fresh herbs, roasted until golden brown, creating a dish that feels both comforting and primal. Unlike modern convenience meals, every element is recognisable, traceable, and satisfying.

Recipe: Herb-Roasted Chicken

Ingredients

(Serves 4)

• 1 whole chicken, about 1.8 kg / 4 lb

• 2 tbsp olive oil (30 ml / 1 fl oz)

• 1 tbsp fresh rosemary, chopped (5 g / 0.2 oz)

• 1 tbsp fresh thyme, chopped (5 g / 0.2 oz)

• 4 garlic cloves, minced (20 g / 0.7 oz)

• 1 tsp sea salt (6 g / 0.2 oz)

• ½ tsp cracked black pepper (1 g / 0.04 oz)

• 1 lemon, halved (100 g / 3.5 oz)

• 200 g / 7 oz root vegetables (carrots, parsnips, and turnips), chopped

Method

1. Preheat oven to 200°C / 400°F.

2. Pat the chicken dry with kitchen paper. Rub olive oil over the skin, then season with rosemary, thyme, garlic, salt, and pepper.

3. Stuff the chicken cavity with halved lemon. Place on a roasting tray surrounded by chopped root vegetables.

4. Roast for 1 hour 15 minutes to 1 hour 30 minutes, basting occasionally with pan juices, until the internal temperature reaches 74°C / 165°F and the skin is golden.

5. Rest the chicken for 10 minutes before carving. Serve with roasted vegetables and pan juices.

Nutritional Information

(per serving, approximate)

• Calories: 450 kcal

• Protein: 45 g

• Fat: 25 g

• Saturated Fat: 6 g

• Carbohydrates: 10 g

• Fibre: 3 g

• Sodium: 520 mg

(Source: USDA FoodData Central, 2024)

How This Dish Fits Paleo

This dish exemplifies Paleo principles. Lean chicken provides high-quality protein and essential amino acids. Olive oil and herbs supply healthy fats and antioxidants. The roasted root vegetables offer natural carbohydrates and fibre, complementing the protein while maintaining unprocessed integrity. Every bite aligns with the Paleo philosophy of eating in harmony with ancestral patterns while enjoying maximum flavour.

Culinary Notes and Variations

• For a richer flavour, add a splash of chicken stock to the roasting tray halfway through cooking.

• Substitute the root vegetables with seasonal vegetables such as zucchini, bell peppers, or sweet potato.

• Experiment with different herb combinations, like sage and oregano, for variation.

Artistic interpretation - details may differ from the actual.