High Protein 🤖 AI Generated

Salt-Crust Whole Roasted Chicken – High-Protein

Succulent chicken sealed in a dramatic salt crust, emerges impossibly tender and juicy with concentrated flavor. This elegant protein powerhouse delivers restaurant-quality results at home while our smart Fat Switch cuts 40% calories by using skinless poultry and herb-infused broth instead of butter basting.

20m

Prep Time

75m

Cook Time

Servings

348

Calories

42g

Protein

🛒 Ingredients

✓ 1 whole chicken, 1.6 kg (3.5 lbs), patted dry
✓ 4 cups kosher salt
✓ 1.5 cups egg whites (from 5–6 eggs)
✓ 2 tbsp fresh thyme leaves
✓ 1 tbsp fresh rosemary leaves
✓ 2 bay leaves
✓ 1/2 cup low-sodium chicken broth
✓ 2 lemon halves
✓ 6 garlic cloves, crushed
✓ 1/4 cup fresh lemon juice
✓ 2 tbsp Dijon mustard
✓ 1 tsp smoked paprika
✓ Sea salt and cracked black pepper to taste

👨‍🍳 Instructions

1. Prep the Chicken: Remove giblets and pat chicken completely dry inside and out with paper towels. This ensures the salt crust adheres properly. Season cavity lightly with sea salt and pepper.

2. Stuff the Cavity: Place lemon halves, crushed garlic, bay leaves, and thyme sprigs inside the cavity. Pour low-sodium broth into the cavity to steam the bird from within, keeping meat juicy without butter.

3. Make the Salt Paste: In a large bowl, combine kosher salt, fresh thyme, rosemary, and egg whites. Mix until the texture resembles wet sand—thick enough to mold but spreadable.

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4. Coat with Salt Crust: Place chicken on a lined baking sheet. Working in sections, press salt paste onto all surfaces—breasts, thighs, wings, legs—building a 1 cm thick armor. Seal seams carefully so steam cannot escape.

5. Roast Low & Slow: Preheat oven to 200°C (400°F). Roast salt-crusted chicken for 75 minutes (internal temp reaches 74°C / 165°F at thigh without touching salt crust). The crust will harden and turn pale golden.

6. Rest Before Breaking: Remove from oven and let rest 10 minutes. Using a mallet or heavy knife handle, crack and break away the salt crust. Carefully peel away any remaining salt, revealing perfectly steamed skin beneath.

7. Prepare Light Pan Sauce: Deglaze roasting pan with lemon juice and low-sodium broth (scraped pan drippings). Whisk in Dijon mustard and smoked paprika; simmer 2 minutes to build flavor without added fat.

8. Carve and Serve: For the Fat Switch benefit, remove skin before serving (or serve skin on for traditional method). Carve breasts and thighs; divide between 2 plates. Drizzle pan sauce lightly over meat. Serve with roasted vegetables.

📊 Nutrition per Serving

Calories348 kcal

Protein42g

Carbohydrates3g

Fat18g

🏷️ Tags

#lean protein roasted chicken#salt-crust whole chicken recipe#high-protein dinner low-fat

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