• +1 (424) 277-0928
  • Contact

    Let's Keep In Touch!X

    232 California St.
    El Segundo, CA 90245


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


Oven Roasted Chicken

By Marcus | In Recipes | on February 21, 2011

It’s no secret that we trainers have a love for rotisserie chicken, as evidenced by our posts on various Mediterranean-themed poultry pushers. However, with Avelyne’s post from yesterday in mind, it would behoove us to make our own meals. This is because you never know what kind of additives (sugar, etc.) that restaurants may be adding to your food and often the staff will overlook things, even when you ask. Financially you can save a chunk of change as well by doing a little bit of prep work at home.

Taking all that into consideration, I was quite excited to find a recipe to roast up a whole chicken in the oven. Not only did this promise a tasty and crispy skin, but utilized a cast-iron skillet… and I love any excuse to use mine. The best thing about the recipe is that it’s very simple with minimal preparation. Without further ado, here we go…


  • 1 whole chicken, under 4 lbs. (I used a 4 ½ lb one, which was kinda big)
  • 2 tbsp kosher salt (recipe recommends ¾ tsp per pound, which would probably have been fine)
  • ~1 tsp crushed black pepper


  1. Rinse the chicken with cold water, pat completely dry — both inside and out.
  2. Dry rub the salt and pepper mixture into the chicken, making sure to get both the inside and outside covered.
  3. Let chicken dry brine in refrigerator for up to 2 days.*
  4. Heat oven to 475°F, meanwhile put your dry cast-iron skillet on high heat on the stove.
  5. When the oven is fully heated and your skillet is extremely hot, carefully place the chicken breast side up into the pan and then place everything in the oven.
  6. I’d recommend using a meat thermometer to ensure full cooking, but it will take about 50 minutes or so.
  7. Once it’s done, remove from the oven VERY carefully as the skillet will be supremely hot.
  8. Tilt the chicken to drain the juices into the skillet, then transfer the chicken to a carving/serving plate.
  9. Drizzle the juices over your chicken and/or veggies when plating and enjoy!

Please note that your oven will get extremely smoky and you will want to have a window (or two!) open to avoid setting off your smoke detectors. You can get fancier with the herbs and seasonings if you want, but I am all about trying to keep it simple to ensure I will actually do it on a regular basis!

* – My chicken only dry brined for about 15 minutes while the oven heated up, so don’t be put off if you don’t have a couple days to wait.

WOD 02.21.11

Deadlift 1 x 5


  • 5 Wall Ball Shots
  • 5 Box Jumps

Rest 2 minutes.


  • 5 Kettlebell Swings
  • 5 Overhead Squats

Rest 1 minute


Air Squats

One Comment to "Oven Roasted Chicken"

  • Pooja says:

    February 21, 2011 at 9:56 AM -

    i’m coming back after a week hiatus, wohoo!

Copyright @ Intrepid Athletics 2009-2016. All rights reserved.