How One Chicken Can Make 3 Meals

Recipes, Weight Loss Help

healthy_eatingIf you are trying to lose weight and save money at the same time, it pays to be a bit thrifty in the kitchen.
A great way to enjoy some healthy home cooked meals is to buy a good quality whole chicken.
Buy the best chicken that you can afford, remembering that it will be providing you with 3 meals (plus some leftover stock).
It really is easy to cook up a chicken and use it in many different ways to produce delicious meals the whole family can enjoy.
Today we will guide you in how to poach the chicken, and then make a hearty chicken soup, chicken wraps, and Asian chicken flavoured noodles.
You will also be left with some delicious chicken broth. Simply strain this and place in freezer bags in 1 cup measures.
You can then use it as a home made stock for risotto, soups, casseroles or gravy.

Meal 1: Chicken Soup With Sweet Potato and Peas
Ingredients:
  • One whole chicken
  • 2 carrots, peeled and diced
  • 2 sticks of celery, diced
  • 1 onion, peeled and diced
  • 2 bay leaves
  • 2 cloves garlic, peeled and finely diced
  • 1 sprig rosemary (or 1 tsp dried)
  • Salt and pepper to taste
  • 1 small sweet potato, peeled and diced
  • 1 cup of frozen peas
Method:
  • Place your chicken into a large pot over med/high heat and cover it with cold water.
  • Throw in the carrot, celery, onion, bay leaves, garlic and rosemary. Season well.
  • Bring everything to the boil and then reduce the heat and simmer for 80 minutes on a medium/low heat.
  • 20 minutes before it is ready, throw in the sweet potatoes.
  • 5 minutes before it is ready, throw in your peas.
  • Remove the chicken from the pot and allow to cool slightly so that you can handle it.
  • Using a fork, pull off as much of the meat as possible and place in a bowl.
  • Take half of the meat and divide it between 4 bowls.
  • Strain the pot so that you are just left with the broth.
  • Ladle over the broth, then add the sweet potato and peas.
  • Discard the carrot, celery, onion, garlic, bay leaves and rosemary.
  • Serves: 4
Meal 2: Chicken Salad Wraps
  • Use the rest of the chicken meat in a wrap with salad leaves, beetroot, fresh tomato and cucumber. Top with coriander and plenty of salt and pepper.
  • Serves: 4.
Meal 3: Asian Chicken Flavoured Noodles
Ingredients:
  • 1 packet soba noodles
  • 1 tin baby corn, drained and rinsed
  • 6 button mushrooms, sliced
  • 1 bunch of bok choy, washed and sliced lengthways in half
  • 1 long red chilli, very finely chopped lengthways
  • 3 shallots, very finely chopped lengthways
Method:
  • For your next meal, cook the soba noodles according to the packet directions.
  • Heat 4 cups of the chicken stock in a saucepan. Toss in the baby corn, mushrooms and bok choy and simmer for 10 minutes.
  • Place the noodles into 4 bowls and then pour over the broth and veggies.
  • Top with fresh chilli and the shallots.
  • Serves: 4.

 
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