1 whole chicken (about 3-4 pounds / 1,5 -2 kg)

1 tablespoon olive oil / rapeseed /sunflower oil  (most propably it is not enough) 

1 tablespoon Italian seasoning or 1 ts of oregano and 1 ts of thymi

1 teaspoon garlic powder or I prefer freshed 5-6 cloves of pressed garlic

1/2 teaspoon of groung cumin (optional)

Salt and groung pepper to taste

red pepper powder

onion (optional) 

apple (optional) , cut the apple and put to baking pan. 

orange (optional) , put the pealed and cut orange into baking pan.

Each of optional item can change taste little and enrich it. Do not worry to make experiment. 

1-2 wholegrain baguette or buns ( 2x80 g)

cherry tomatoes about 100 g ( 5 pcs)

cucumber

lettuce

chive, parsley, leaves of onions for decoration

1. Preheat your oven to 375°F (190°C).
2. Properly wash the chicken in cold water. Even from inside.
3. Pat the chicken dry with paper towels. I usually cut the chicken into smaller pieces before the seasoning and spicing, the tastes of spices came to each particular part of chicken. But you can bake it in whole, it is a little different. 
4. Rub the chicken with olive oil. I am using sunflower oil. Once you decide to portion chicken most propably it will be needed to use more oil....and it means more calories as each oil is really full of calories. 
5. Combine the Italian seasoning, garlic powder (pressed garlic), salt, and pepper, red pepper then rub the mixture all over the chicken.
6. Place the chicken breast-side down in a roasting pan.Or spread all separated and salted and spiced pieces on roasting pan. Close the lid.
7. Roast in the preheated oven until the chicken is golden brown and the internal temperature reaches at least 165°F (74°C), about 1 1/2 to 2 hours, depending on the size of the chicken. It is good to have cover of pan or Al foil, chicken will not dry and only open the lid in last 15 minutes to get crunchy skin.
8. Let the chicken rest for 10 minutes before carving.  

TIP1: You can serve roasted chicken with rice, potatoes, salad and pastry as you wish. Each combination then have different calories.

This recipe provides a good balance of protein and fat with minimal carbohydrates. The exact nutrition values can vary based on the size of the chicken and the specific ingredients used. Enjoy your meal!

I hope this is excellent inspiration for healthy lunch or dinner. More recipes you can find in our MEAL PLAN or later in our Healthy Weight Loss Club.. 

Nutrition Values (per serving, based on 6 servings):

Calories:

345 kcal per 150 g
Protein: 38,61g
Total Fat: 20 g
Saturated Fat: 4,5 g
Carbohydrates: 5,5 g
Dietary Fiber: 0g