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1 CRF Pastured Chicken, 3 Meals:

• Chicken I Love You Soup

• Chicken Fried Rice

• Baja Chicken Nachos

 

You will get 3 nutritious meals from following these steps. 

Your meat and rice will already be prepared and ready to use after Step 1 saving you time later in the week.  All recipes serve 4.

 

Step 1

• Make Bone Broth

• Make Rice.  Divide into 2 portions 1/3 and 2/3 and refrigerate.

• Divide cooked chicken into 3 portions.  Refrigerate 2 portions.

• Chop onion- store in freezer

 

Bone Broth

Ingredients:

• 1 CRF Pastured Chicken

• 1 gallon water

• 1 large onion- quartered

• 2 carrots- quartered

• 2 stalks celery- quartered

• 2 cloves garlic- cut in half

• 1 tblsp. sea salt

• 1 tsp. peppercorns or pepper

• Opt. 2 chx feet and a chx head

 

Instructions:

1. Place whole fresh or thawed CRF pastured chicken into large pot of water or crock pot

2.  Add water to completely immerse chicken (approx. 1 gallon)

3. Add all ingredients

4. Cover and bring to a boil

5. Turn heat down to simmer on low for 2 hours.  Water should be a soft bubble.

6. Remove chicken and debone taking off all meat from carcass (neck also has meat)

7. Return all bones and skin to stock pot or crock pot and simmer on low for 24 hours

8. Pour broth through colander to strain out vegys.  Discard bones/vegys (can compost!)

9. Use broth to make I Love You Chicken Soup

 

Step 2 Cook Rice

Ingredients:

• Rice- 3 cups

• Water- 6 cups

• Butter- 2 tblsp

• Sea Salt- 1 tsp

Instructions:

1. Combine all ingredients and bring to boil

2. Reduce heat to low and cook until rice is tender

3. Allow to cool and store in fridge for Recipes 2 and 3.

 

Step 3- Chop Onion

• Chop ½ onion medium- put in sandwich bag

• Chop ½ onion fine- put in sandwich bag

• Store in sandwich bags in freezer

TIP: You can take a whole sack of onions and chop them all up and store in freezer for future use.  Saves time!!!

 

Recipe 1- Chicken Fried Rice

Ingredients:

• 1/3 portion Chicken

• 2/3 cooked portion Rice

• 2 CRF Pastured eggs- beat

• ½ cup peas

• ½ cup carrots- diced

• ¼ cup onion – chopped fine

• ¼ cup coconut oil

• ¼ stick butter

• 1 tsp sesame seeds (optional)

• 1 tblsp Braggs Liquid Amino Soy Sauce (or to taste)

• Pepper – to taste

• Salt – to taste (the soy sauce is salty, so use only if needed or not using soy sauce)

 

Instructions:

1. Saute onions, carrots and peas in butter until tender

2. Move vegys to side of skillet and add beaten eggs.  Scramble

3. Add coconut oil, rice, chicken, sesame seeds.  Mix all ingredients until evenly distributed.

4.  Cook until rice begins to brown and form a crust while turning occasionally.

5. Add Braggs Soy Sauce and pepper to taste

Serve and enjoy!

 

 

 

 

Recipe 2- I Love You Chicken Soup

Use Bone Broth from recipe above

Ingredients:

• Bone broth

• 1/3 portion chicken

• Potatoes -6 medium-cut bite size and rinsed (to remove excess starch)

• 1 Onion- chopped medium

• 4 carrots- chopped medium to fine

• 2 Celery stalks- chopped medium to fine

• 1 bay leaf

• 1 clove garlic- minced or chopped fine

• 1 sprig fresh parsley- chopped fine (can also use dried)

• Sea salt- to taste

• 1 tsp Pepper-and to taste

 

Instructions:

• In large pot saute in butter- onions, carrots and celery until tender and add garlic last 30 seconds

• Pour in warm bone broth

• Add potatoes, bay leaf, 1 tsp pepper

• Cook until potatoes are tender

• Add chicken, parsley, and salt to taste.

• Serve with rolls and butter and a salad!

 

Recipe 3- Chicken Nachos

Ingredients:

• 1/3 portion CRF cooked chicken

• CRF Chili Rub

• 1 bag non-gmo tortilla chips

• 2 cups cheddar cheese- shredded

• 1 can black beans

• 1 lime

• 1 avocado- sliced bite sized

• salsa of choice

• sour cream

• CRF Cilantro

 

Instructions:

• Preheat oven to 375- Broil

• Squeeze juice of lime over chicken, sprinkle w/1 tsp CRF Chili Rub- mix well

• Place tortillas chips on cookie sheet

• Sprinkle with 1 cup of cheese

• Put into oven and melt cheese

• Take out of oven and add beans and chicken

• Sprinkle with last 1 cup of cheese

• Broil until cheese is melted

• Remove from oven and put onto plates

• Garnish with avocado, salsa, CRF cilantro and sour cream

That’s good eatin’!!!

 

 

 

 

Shopping List:

 

1 CRF Pastured Chicken

2 CRF Chicken Feet/Head

1 Dozen CRF Pastured Eggs

CRF Chili Rub

CRF Cilantro

Rice

Bragg’s Liquid Aminos Soy Sauce

16 oz, Cheddar Cheese

Tortillas or Tortillas Chips  (depends on whether you make nachos or burritos)

1- 15 oz. Can Black Beans

2 Onions

Carrots- quartered

Celery- quartered

Head of Garlic

Bag Frozen peas

1 Lime

Salsa of choice

Sea salt

Peppercorns or pepper

Butter- Kerry Gold is a good grass-fed brand

Coconut Oil