- one whole chicken
- onion for chicken stock
- carrot for chicken stock
Today was Day 1 of the Lurong Living Paleo Challenge. We have almost 60 people between our two crossfit box locations doing it so there is much buzz in the air. Interestingly enough the buzz seems to be fear, not knowing where to start, how to stick with it, what to eat… As a result of this I am planning on posting tips and tricks as they come to me. This is Tip number 1 and a biggie for me. When the weather cools off we have a tendency to do this at least once a week.
Do what once a week? Roast a chicken. Get a whole fryer from the grocery store (stock up on multiples when they’re on sale and freeze them), then roast away. It’s easy, it’s inexpensive and it’s really quite delicious. I personally am not a fan of chicken very often but I always enjoy the roasted chicken fresh from the oven and appreciate the leftover meat and broth when I’m putting together meals for the remainder of the week.
So, why roast a chicken?
- You get one super easy, always tasty, and usually impressive meal(for some reason every time someone comes over on roasted chicken night they act like having the whole bird is a big deal)
- If you have kiddos they love drumsticks(or at least my picky eaters do)
- Once you’ve had your meal you can pick off the extra meat and save it for salads, sandwiches, soups…
- After you’ve picked all of the meat off of the carcass(or most of it), you can boil the bird and make amazing chicken stock
- Did I mention this is all incredibly easy?
Here is how I Roast a Chicken:
- Preheat the oven to 450 degrees
- Rinse the bird off with water and pat it dry
- Salt the cavity(make sure you remove the spare parts bag while doing this)
- Rain salt over the outside of the bird, breast side up and rub it in
- Place the bird in a roasting pan and place it in the oven
- Leave it there for 45 minutes at which time you can start checking the temperature
- Once it’s cooked to completion, pull it out and let it rest for 10-15 minutes before carving
- Eat the crispy skin as you carve the meat for others:)
You can use the drippings in the pan for gravy by boiling them with a little water, some salt, rosemary and any other seasonings that float your boat. The chicken is always so moist though I rarely make gravy anymore. Also, I sometimes will roast vegetables in the same pan as the chicken so they can reap the benefit of these yummy drippings. Final note, some people swear you need to truss a bird before roasting it- I never do and they always come out fine. They are a bit more attractive but to me, it’s not worth the time…
After we eat the bird and pick the extra meat off I do the following to make the chicken stock:
- Put the bird in a large pot
- Quarter an onion and toss it in
- Throw a couple of carrots in as well if you have them (I like the extra flavor and color it gives the broth)
- Fill the pot with water leaving a few inches at the top
- Bring to a boil then reduce the heat as low as it goes
- Cover the pot
- I let mine cook overnight(sorry mom and insurance carrier…. I wouldn’t recommend you do this as obviously this can always pose fire hazards, but it’s what I do…)
- Turn the broth off in the morning and pour into a big container to cool
- Once cooled skim the fat off and you’re good to go. You now have chicken bone broth, broth for making soup or to use for general cooking the rest of the week (or month or year if your freeze it…)
One of my plans to mix things up during the challenge and start my cool days off right is to eat this chicken soup I made some days for breakfast. I just took the broth, added some of the leftover chicken meat and some fresh carrots and celery and boiled until they were soft. Upon completion I sprinkled in some fresh rosemary. Easy and delicious.
Do you have tips and tricks when trying to dial in your diet?