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The Feed Zone Service Course: Amgen Tour stage 3

  • By Dr. Allen Lim & Biju Thomas
  • Published May. 15, 2012
  • Updated Dec. 17, 2012 at 1:22 PM EDT


Editor’s Note: During the Amgen Tour of California, VeloNews.com will present The Feed Zone Service Course, the official daily race menu of Levi Leipheimer’s Omega Pharma-Quick Step team, courtesy of Dr. Allen Lim, chef Biju Thomas and Skratch Labs.

Stage 3 — Tuesday May 15

Breakfast Menu

Biju’s Oatmeal with Toasted Nut Mix
Muesli
Beet Juice
Pasta and Eggs
Mixed Berries and Fruit with Yogurt
Soft Scrambled Eggs with Fresh Herbs

Ride Menu

Allen Lim’s Rice Cakes

Recovery Menu

Sweet Potato and Egg Burrito
Chicken Fried Rice

Dinner Menu

Whole Roasted Chicken
Mixed Greens
Steamed Rice
Pasta with Olive Oil and Parmesan
Fresh Fruit and Yogurt with Toasted Nut Mix

Whole Roasted Chicken
Servings > 4
Time> 15 minutes prep, cook 90 minutes

Of course, you can easily and affordably purchase rotisserie chicken at your local market, but there’s something special about roasting your own. And the leftovers are great when used in other recipes.

1 whole roasting chicken (about 6 pounds)
¼ cup olive oil, divided use
1 cup coarsely chopped carrots
1 onion, cut into large chunks
4–6 garlic cloves, peeled and crushed
½ cup chopped fresh parsley

Optional Additions:
large chunks of potatoes, beets, parsnips, and/or turnips

1. Heat oven to 350 degrees and move racks if needed to accommodate a large roasting pan.
2. Brush chicken with some of the olive oil, then coat thoroughly with coarse salt and pepper. Place chicken, breast up, in a deep roasting pan.
3. In a bowl, combine carrots, onions, garlic, and parsley (and any optional ingredients). Add remaining olive oil to coat all surfaces, along with coarse salt and pepper to taste. Transfer vegetables to the pan alongside the chicken. Wrap in foil and let cook 1 hour.
4. Remove foil and stir vegetables. Baste (spoon the rendered fat from the bottom of the pan over the chicken). Replace foil and let cook 20 minutes.
5. Remove foil; baste. Continue to roast, uncovered, in oven until chicken has cooked thoroughly, about 90 minutes in total. Juices will run clear, outside skin will be nicely crisp, and the chicken will be tender to the touch.

Let chicken cool before cutting or taking apart.

PER SERVING> Energy 324 cal • Fat 19 g • Sodium 179 mg • Carbs 8 g • Fiber 2 g • Protein 31 g

This recipe used with permission from “The Feed Zone Cookbook”

FILED UNDER: Amgen Tour of California / Nutrition / Training Center TAGS: /

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