The ultimate batch-cooking Sunday roast: one whole herb-roasted chicken with three simple vegetable sides — garlicky green beans, herbed roasted zucchini, and a fresh arugula salad. Prep once, eat for 3 days.
Preheat the oven to 200°C (400°F). Remove the chicken from the fridge 20 minutes before roasting.
Pat the chicken dry with paper towels. Rub all over with olive oil, thyme, rosemary, salt, and pepper. Stuff the cavity with the lemon (halved) and 2 garlic cloves. Place the remaining garlic cloves underneath the bird.
Place the chicken breast-side up in a roasting dish. Roast at 200°C (400°F) for 20 minutes, then lower to 180°C (350°F) and continue roasting for 50–60 minutes (about 40 minutes per kg), until the juices run clear when you pierce the thigh with a skewer.
While the chicken roasts, toss the zucchini rounds with 2 tbsp olive oil, herbes de Provence, salt, and pepper. Spread in a single layer on a baking sheet. After the chicken has been in the oven for 30 minutes, add the zucchini sheet and roast for 25–30 minutes until golden.
Bring a large pot of salted water to a boil. Add the green beans and cook for 5–6 minutes until just tender. Drain. In a wide pan, heat 1 tbsp olive oil over medium heat, add the 2 minced garlic cloves, and sauté for 1 minute. Add the beans, toss to coat, and season with salt and pepper.
Rest the chicken on a board for 10 minutes before carving. Resting allows the juices to redistribute for a moister result.
Dress the arugula with 1 tbsp olive oil and 1 tbsp lemon juice just before serving. Season with salt and pepper.
Serve each plate with chicken, green beans, roasted zucchini, and dressed salad. Store leftovers in the fridge for up to 3 days.
Carbs come entirely from low-GI vegetables (green beans GI ~30, zucchini GI ~15). The high protein and fat content further slow glucose absorption. Use your usual dosing method agreed with your care team to adjust your bolus and consider a 15-minute pre-bolus if needed. Log this meal in your journal — many people with T1D find chicken-vegetable plates cause minimal glycemic variability.
