Garlic Butter Crispy Roast Chicken
This Garlic Butter Crispy Roast Chicken delivers 106g protein and 748 calories per serving — one of the highest single-serving protein options available for dedicated lifters. Four servings batch-cook on the stovetop in minimal time, covering nearly your entire daily protein need in one meal. Perfect for hitting aggressive 200g+ protein targets without multiple cooking sessions.
Ingredients
- •Chicken Breast, Boneless Skinless(1814g)
- •Unsalted Butter(60g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Wine, White, Dry(60g)
- •Lemon
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste)
- •Parsley, Fresh(30g)
- •Garlic(240g)
- •Garlic
- •Rosemary, Fresh
Instructions
- 1Preheat oven to 430°F | 220°C (400°F or 200°C fan forced). Line a baking tray with foil, or lightly grease a roasting pan.
- 2Discard neck from inside the cavity and remove any excess fat and leftover feathers. Pat dry with paper towels.
- 3Pour the olive oil, melted butter, wine (if using) and the juice of half a lemon over the chicken, under the skin and inside the cavity. Season chicken liberally on the outside and inside the cavity with salt and pepper. Sprinkle over the parsley.
- 4Rub the minced garlic over the chicken, mixing all ingredients together over the chicken and under the skin.
- 5Stuff the garlic head into the chicken cavity along with the rosemary sprigs and the squeezed lemon halve. Tie legs together with kitchen string.
- 6Place breast-side up into baking tray or roasting pan. Roast for 1 hour and 15-20 minutes, basting half way through cooking time, until juices run clear when chicken thigh is pierced with a skewer.
- 7Baste again, then broil for a further 2-3 minutes, until golden.
- 8Remove from the oven, cover with foil and allow to stand for 10 minutes before serving. Serve, drizzled with pan juices and remaining lemon half cut into wedges or slices.
Nutrition — Per Serving
748
calories
106g
protein
36g
fat
- Carbohydrates
- 21g
- Saturated fat
- 4.2g
- Sodium
- 221 mg
- Dietary fiber
- 1.5g
4 servings per batch · ~562g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Butter Crispy Roast Chicken have per serving?
Each serving delivers 106g of protein with 748 calories, 36g fat, and 21g carbs. This is one of the highest single-serving protein amounts available and hits the protein target for an entire day's requirement for most lifters in one meal.
How long does Garlic Butter Crispy Roast Chicken take to prep?
Classified as quick prep and produces 4 servings from one stovetop session. This allows you to batch-prepare your primary protein source for the week efficiently.
Is Garlic Butter Crispy Roast Chicken good for muscle gain?
At 106g protein and 748 calories per serving, this is a premium muscle-building option that covers most daily protein needs in a single meal. The caloric density supports a surplus for hypertrophy training phases.
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