Here is my version of roast chook for next-day school lunches – be it sandwich fillings, wraps or salads.
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The Best Roast Chicken for Sandwiches and Wraps
TIPS
The chicken will keep for 4 days in the fridge. See Cuban Salada Melts and Mini Roast Chicken Tacos for some great roast chook inspiration.
Metric
Ingredients
1.7 kg
whole chicken
45 ml
vegetable oil
15 ml
garlic powder
5 ml
sea salt
15 ml
smoked paprika
Ingredients
52.9 ounces
whole chicken
3 tablespoons
vegetable oil
1 tablespoon
garlic powder
1 teaspoon
sea salt
1 tablespoon
smoked paprika
Directions
Preheat the oven to 185°C and get out a large baking tray.
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Grab your chook and a pair of kitchen scissors.
The quickest way to cook a chicken is by using the butterfly technique. Place the chook breast-side down and cut from the tail to the neck either side of the spine. Remove the spine, then place the chicken on the baking tray breast-side up. Push down on the breasts to flatten the chook out.
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Place the oil and spices in a cup or small bowl and give them a good mix with a small whisk or fork.
Brush the mixture all over the chicken, being sure to get a nice even coverage. Pop it in the oven and cook for 45 minutes.
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When the chook is ready take it out and let it rest for 20 minutes – not because you should rest your cooked poultry, but because you need to skin it and it will be too hot to handle.
After you’ve removed the skin, shred the chicken, placing the dark meat strips to one side of an airtight container and the white meat strips on the other – when I make sandwiches, I use a combination of both. Discard the bones.
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When using the chicken filling, be sure to put the lunchbox inside a cooler bag with an ice block to keep the temp of the chicken below 4°C.
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Nutrition per serving
| Amount per serving | |
|---|---|
| Calories | 140 kcal |
| Carbohydrates | 0g |
| Fiber | 0g |
| Protein | 25g |
| Fat | 3g |