Fuel My Friday: Dean’s One-Pot Roast

2 Aug 2019

Swimmers are busy people, as are all athletes, but there’s still time to whip up a delicious Sunday roast with World Champs team member Tom Dean’s ‘One-Pot’ recipe.

Individual Medley specialist Tom Dean's schedule has been busy of late, doing the double at the Mare Nostrum Swim Series in Barcelona before heading to the World Championships, but luckily for us he's still found time to share his favourite recipe.

Over to you Tom…

Since moving away from home last September to train at National Centre Bath, I’ve missed my mum’s weekly roast, so I’ve perfected a quick and simple way of pulling together that all important Sunday dish.

Top tip on this one before starting prep is to get your oven pre-heated up to 220C (200C fan) so it’s hot and ready to go for this quick prep dish.


  • 1½ kg Chicken
  • 1 Lemon
  • 50g softened butter
  • 2tsp dried mixed herbs
  • 750g potatoes
  • 7 carrots
  • 2 tbsp olive oil
  • 100g frozen peas
  • 300ml chicken stock
  • 1tsp Marmite


  1. Step one is to place the chicken in a large roasting tin, making sure to remove any string or elastic. Halve the lemon and shove into the cavity before rubbing in the butter, herbs and seasoning all over the chicken.
  2. Chop up the carrots into large chunks and the potatoes into the perfect roastie size before placing around the chicken. Drizzle everything with oil, season and toss about the roasting tin.
  3. Place the tin in the oven for 20 minutes at the preheated temperature of 220C (200C fan) before turning down to 200C (180C fan) for 50 minutes more.
  4. Mix the stock, peas and Marmite together and pour over the veg in the tin. Place back in the oven for 10 minutes more, then enjoy!