September 14, 2023

Serves 6

Suits Phases 1 – 4


  • 6 chicken Maryland or 1.5 kg chicken (butterflied)
  • 1-2 lemons, juice & zest
  • Salt and pepper to taste
  • 3 onions
  • Olive oil

Tzatziki sauce

  • 1 medium cucumber, grated then squeezed to drain
  • 200g full fat sour cream 
  • 3 cloves garlic, minced
  • 1/2 Tbsp red wine vinegar
  • 1 handful fresh dill, finely chopped
  • Salt to taste


  1. Combine all the sauce ingredients in a bowl and stir together.
  2. Place chicken in a large bowl and spoon the tzatziki sauce over the chicken. Add zest and juice of lemon(s) and salt and pepper to taste. Cover and marinate for 2+ hours in the fridge.
  3. Preheat oven to 190°C.
  4. Peel the onions and quarter. Place onion on the bottom of a large baking pan and add the chicken skin-side-up. Drizzle with olive oil.
  5. Roast for 1 hour 15 minutes. Chicken skin should be golden brown, and meat falls easily from the bone.

Serve with steamed greens or salad.

Replace onions with 2 cups of chopped zucchini, cabbage, cauliflower, or Brussel sprouts.

In a hurry? Use a pre-made full-fat sauce.

Substitute Greek yoghurt for sour cream for Plans 2 – 4.

Love lemon? Use 2 lemons.

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