Uncategorized, Recipes, Open Blog

Stretching 1 Chicken to 5+ Meals

It’s Magic Time…

Cooking several extravagant meals per week really take a lot of energy and time.  By nature, I am lazy and I’d like to share with you a few tricks on how you can minimize the time and still create several great meals without too much effort.

Using a whole chicken you can make several delicious meals for the week.  This can be done with several chicken pieces, but I find it’s usually cheaper to buy the entire chicken.  I would recommend, if you have the space, buy more than one chicken when you find a great sale and freeze the excess for another week.

#1-Chicken Broth

  • Put the whole chicken into your Instant Pot (IP) with some garlic and onions, spices, and pink Himalayan sea salt with 1/2 cup of water
  • Cook on Manual High for 45 minutes with a Natural Pressure Release
  • Remove chicken and let cool in a bowl leaving the liquid in the IP
  • Debone the chicken, putting the meat in a ziplock baggy or storage container of choice…but put everything non-edible back into the IP (ie: skin, bones, cartilage)
  • Put the chicken away for meal creation later
  • Add water to the IP to the 4L mark, seal and cook on Manual High for 60 minutes with whatever kind of release you feel like…remember, I’m lazy so I do the NPR for an hour or two
  • Let broth cool to touch for a couple of hours uncovered (unless you’re ambitious, but I am not)
  • Strain “goodies” from broth and store broth in 1 large gallon sized mason jar or several small jars.
  • You can store this broth for a month from my experience
  • Good to drink straight, especially when fasting, adding to meals that ask for water or broth, and makes an excellent soup base when it’s cold or you’re sick

#2-Chicken Tacos

  • Heat up shredded chicken from Step 1
  • Put taco ingredients in small bowls, shredded cheese, guacamole, salsa, sour cream, etc.
  • Get yourself some tortillas substitutes, like cheese tortillas (it’s melted cheese you make yourself) or almond tortillas (I’m loving Siete Almond Tortillas from Whole Foods/Sprouts)
  • Let everyone make their own tacos and enjoy!

#3-Chicken Salad

  • Make a salad (lettuce of choice, cucumbers, celery, a little tomatoes, avocado slices, salted sunflower seeds, hemp hearts, nutritional yeast, shredded cheese, hard-boiled eggs, etc.)
  • Add shredded chicken and dressing of choice (we love a good ranch)
  • Easy, filling meal on a hot day

#4-Chicken Cordon Bleu Casserole

  • Mix the creamy stuff
  • Mix in the shredded chicken, ham and cheese
  • Put everything on a casserole pan, crumble some pork rinds on top and bake until cheese is melted and top is golden in color
  • I mentioned the recipe in my previous blog

Do you even have any chicken left?  I would be well out by now!

#5-SOS (A Troyer Family Recipe Ketofied)

  • Heated, shredded chicken and homemade gravy using the chicken broth and xantham gum over a pile of warm mashed cauliflower with a side of steamed (or lightly microwaved), salted broccoli
  • So good! And, so easy!

#6-Broth for Fasting

  • Heat up some of the chicken broth, add salt to taste and enjoy
  • This is a great way to add more fat and extend a fast

So, there you have 4 meals to make with a single chicken, 1 meal replacement and enough broth for anything else you’d like to make.

Be sure to press the follow if you’d like to receive updates of blogs as they are posted.  If you’re looking for more support, encouragement and additional resources with occasional joke,
check out the group BeckDoes Keto…And, So Can You!

As always, please add suggestions, comments and questions below!
I’m here to help in any way I can.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s