Eating for One – 7 Meals from One $10 Chicken Part 1: The Roast

Cooking for one shouldn’t mean eating the same meal three nights in a row… or giving up and ordering takeaway.

In this new Kitchen 101 series, Chef Ian shows you how to take one $10 chicken and turn it into 7 different meals — all under $5 each.

This isn’t about stretching food for the sake of it.
This is about thinking like a chef — using smart prep, simple systems, and getting the most out of what you already have.

We start where every good kitchen does…
with a proper roast.

What Happens Next (The System Begins)

This is where most people stop…
Chef Ian is just getting started.

After dinner:

• Break down the remaining chicken
• Separate:
  • Breast meat
  • Thigh meat
• Portion into ~100g packs
• Refrigerate or freeze

✔ Future meals sorted
✔ No waste
✔ No boredom

And don’t forget…

The carcass = liquid gold (stock for another meal)

“Cooking for one isn’t the problem…
Cooking without a plan is.

Give me one chicken and a bit of thought —
and I’ll give you a week of proper meals.”

Chef Ian

1: Roast the Chicken

1. Preheat Ninja on Roast Mode
2. Rub chicken with:
   • Olive oil
   • Greek Souvlaki Zest
   • Salt & Mélange pepper
3. Roast for ~45 minutes until golden and cooked through
4. Remove chicken, cover loosely with foil and rest

2: Roast the Vegetables

1. Add chopped potato, pumpkin, and carrot to the same pan
2. Toss through remaining juices
3. Roast until golden and tender

👉 Chef Tip:
Cook more than you need. One potato = two meals.
That’s not leftovers… that’s forward planning.

3: Manage the Pan (Old-School Trick)

• Use bread crusts to absorb excess fat
• Leave behind the flavour-rich juices

👉 This gives you the base for a proper gravy — no waste, no fuss

4: Make the Gravy

• Add Gravox to pan juices
• Stir and heat until smooth

Simple. Classic. Works every time.

5: Plate Like a Pro

• 1 chicken thigh portion
• Roast veg
• Peas & beans for freshness
• Finish with gravy

👉 This is not “cooking for one” This is eating properly

• Chicken thigh = flavour + forgiveness (perfect for reheating)
• Seasoning matters — simple, but done properly
• Cook once, think ahead — this is how chefs save time and money
• Don’t fear repeats — just don’t repeat the same meal

• Roasting fundamentals
• Portion control for one
• Kitchen systems (prep once, cook multiple times)
• Turning “leftovers” into planned meals

Alternative Cooking Method – Conventional Oven

Preheat the oven to 200°C (180°C fan-forced).

Place the chicken in a roasting dish and arrange the prepared vegetables around it. Lightly coat everything with oil and season as per the recipe.

Roast until the chicken is golden and cooked through and the vegetables are tender and caramelised. For a small chicken, allow approximately 45–60 minutes, depending on size.

Check the thickest part of the chicken is fully cooked before serving, and rest the chicken for 10 minutes before carving.

Chef Ian’s tip: If the vegetables are colouring faster than the chicken, remove them once tender and keep them warm while the chicken finishes cooking.

This is your comfort anchor meal in the series — warm, familiar and satisfying, but also the launchpad for six completely different dishes to come.

And because this is the roast, take a little time with the plate. Arrange your chicken and vegetables properly, spoon over the gravy, bring it to the table and sit down to enjoy it.

Cooking for one doesn’t mean eating out of the pan or standing at the kitchen bench. You’ve taken the time to prepare a magnificent roast dinner — give yourself the pleasure of serving it like one.

Chef Ian’s Tip: A good plate isn’t only about presentation. Sitting down and enjoying what you’ve cooked is part of the meal too.

Cook extra veg intentionally:

• Add to salads
• Toss through pasta
• Use in wraps
• Blend into soup

Why does Chef Ian Prefer to Use the Ninja 11-in-1?

Ian uses the Ninja because it suits the way he cooks at home — compact, practical and with less fuss.

For a meal like this, the chicken and vegetables can cook together in the one appliance, which means:

• Less bench space taken up by multiple pots, pans and trays
• Less washing up afterwards
• Everything is at bench height, so there’s less bending down to check a conventional oven
• It heats quickly and works particularly well for smaller meals and cooking for one
• You can cook the protein and vegetables together rather than juggling several different cooking methods

It’s not that you need a Ninja to make the recipe — a regular oven will do the job beautifully. Ian simply uses it because, for everyday home cooking, it makes the job easier.

Chef Ian’s Tip: The best piece of kitchen equipment is the one that makes you more likely to cook. For me, the Ninja means less bending, less washing up and everything right there on the bench.