Today I want to share what we do to roast a chicken. Chicken is one of the lean proteins we talk about with clients so finding different ways to use it can be helpful to add variety. 

I like this idea because it serves multiple purposes…and will get easier the more that you do it. 

Buy a whole chicken like the one here at Kroger:

To make it easier to fit into the pan, cut the chicken in half from the underside.

Rinse and remove anything not attached. Pat it dry with a paper towel. 

For extra flavor, cut up carrots, celery and onion and place in the bottom of the pan you’re using to roast the chicken. The cut can be a rough cut since they are not for consumption.

Place the chicken over the vegetables. Sprinkle with olive oil or Eniva oil and salt and pepper.

This is what our last one looked like as we put it in the oven.

Roast at 350 degrees for 90 minutes. 

You can then serve the chicken with sides of your choice. Or you can let it cool completely and take all of the chicken off of the bones for later use.

Step two, place all of the skin, bones, veggies and drippings in either a container or a Ziplock bag. Keep it in the freezer until you are ready to use it. We use the bag to save room in the freezer and it’s easier to use once it’s frozen because you can cut the bag away.

When we have at least two of those baggies, we make our own chicken stock. 

On meal prep day, place what you have in a stock pot and fill it the rest of the way with water. Simmer the stock all day or at least a good 6-8 hours. Your choice of how much flavor you want.

Strain it so only the stock is left and put into containers. We have a set of 4-cup containers that work well for us and the portions we typically use.

Keep it in the freezer until you need it!  

We’ll use it to make soups, when we cook rice/risotto or any other recipe that calls of stock. 

Let me know if you’d like to discuss other meal planning ideas!

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