Whole Chicken Protein
Roasting Whole Chicken (prep)
with Cilantro Rice & Green Beans
with Tossed Salad Greens
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- EXTRA PREP NOTES -
Pulling Roast Chicken Meat (prep)
Making Chicken Stock (prep)
Roasting Whole Chicken
Ingredient List
2 each whole chickens (raw)
2 qts (8 cups) Chicken Broth
As Needed Chicken Seasoning (click for recipe)
CHEF NOTES
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Make sure you have sanitizer ready and use it a lot when working with the raw chicken and the packaging
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Watch the Video to see how to split the chicken and pan it up
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Watch video to see how to season using glove on one hand
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1 quart = 4-cups
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You can use 4-cups of warm water with 1-Tbsp of the Chicken Seasoning in place of the chicken broth
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Temp at thigh should be 160F. when ready to pull out and rest.
Steps to Prepare​​​
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Preheat oven to 475F. and set racks so both pans will fit
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Split chickens down the backbone, notch bone to open them up
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Place each chicken skin-side up in double aluminum roasting pans (full size)
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Season skin side only heavily with chicken seasoning using glove hand to move parts of chicken to season well
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Add 4-cups of broth or seasoned water to each pan
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Place pans in heated oven and set timer for 45-minutes​
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Check after 45-minutes and flip pans if needed to ensure chickens browning evenly. Set timer for 15-minutes more
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Pull chickens and check temperature at meaty part of thigh OR pull leg away and check for clear juice at joint
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Pull pans from oven when thigh temp reaches 160F. and allow to rest at room temperature for 15-20 minutes
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NOTE:
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You can now cut up chicken for your Trunk Meal
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Drain the pan juices and save for sauces or soup
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Pull the meat from remaining parts of chickens for Branch Meals
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Save bones to make additional stock for soups or sauces (you can add the pan juices to this as well
Roast Chicken
w/ Cilantro Rice & Green Beans
Ingredient List
Roasted Chicken after resting
Blanched Green Beans (fresh)
Salt (pinch)
Cooked Rice (white & brown best)
Chopped Cilantro (fresh)
Fresh Lime squeeze​
Steps to Prepare​​​
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If needed, cook rice and blanch green beans while the chicken is roasting (or use frozen green beans and microwave
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Cut roasted chicken into legs, thighs, breast as desired for meals
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Add a pinch of salt to green beans and heat in microwave
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If rice was made ahead and is cold, heat in microwave
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Add chopped cilantro and squeeze 1 lime in rice and toss
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NOTE:
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Adult portion is 1/4 of whole chicken / 1-cup of rice / as much green beans as desired
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Child portion is about half of this
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​If watching weight, you can remove skin but OK to eat skin otherwise
CHEF NOTES
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Watch the quick video and I show you how to easily do the sides
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You can also cook rice and blanch the green beans while the chicken is roasting
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You can also use frozen green beans and just microwave when chicken is ready
Roast Chicken
w/ Tossed Salad Greens
Ingredient List
1 lb. broccoli crowns or florets (raw)
1 Tbsp ranch OR chicken seasoning
CHEF NOTES
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Cut broccoli into florets if they are too big. Place in microwave container with lid or in zip lock baggie.
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Add seasoning and toss to coat evenly.
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Crack the lid open or leave a small end of the baggie open to allow steam to build up but not burst the container.
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Set microwave to 90 seconds (1-1/2 minutes) and cook on high. Carefully remove and shake and return to microwave for another 90 seconds*
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Be careful when opening as there is usually steam built up and it will burn you!
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Be careful when opening as there is usually steam built up and it can burn you!
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* Microwaves differ so you may need more or less time on the 2nd cook timing
Pulling Roast Chix Meat
Ingredient List
2 each Whole Roast Chicken
CHEF NOTES
Steps to Prepare
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Allow chicken to cool for about 30-minutes after roasting. You can make your roast chicken meal and then pull the meat from remaining chicken after you eat.
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Have a bowl or dish for the meat and just throw the bones back into the roasting pan.
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Pull all the meat from the bones, no rules just pull it off.
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Cool the meat in the refrigerator (UNCOVERED) until cold then place in sealed container or baggie to store in frig.
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If you want the lower calorie version, pull the skin off too and put with the bones
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Save the bones (and skin if you chose this option) to make a rich chicken stock.
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Add the bones to the reserved juices from the roasting pan to make the stock.
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Make the stock now or place bones and juices in frig uncovered and cool completely
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Always cool everything uncovered before putting it in a container with a lid or a baggie to store
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Making a stock from the bones and juices allows you to make a soup meal or great sauces for very low cost!
Making Chicken Stock
Ingredient List
Reserved juices from roasted chickens
Reserved bones from roasted chicken
CHEF NOTES
Steps to Prepare
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Use pot large enough to hold the bones and liquid to completely cover the bones
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Add the reserved juice to the bones and then add additional water or chicken broth to completely cover the bones
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Bring up to a full boil on high heat then reduce heat to a low simmer
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Simmer for 1-1/2 to 2 hours then turn off heat and allow to sit for 30-minutes
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Remove bones with tongs, slotted spoon, or strainer and throw away
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Then strain stock through a strainer into a suitable container to get the remaining bones and parts out
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Chill the broth completely in the refrigerator. The fat will rise to the top and get solid
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Remove the fat and you can now use, refrigerate, or freeze the stock
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You can use this stock for great soups or sauces or both
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You can also divide this into smaller containers for future sauces and freeze. Just remember it will expand when it freezes so just fill about 3/4 full or lid will pop off