Simple Roasted Chicken + Bone Broth

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Do you roast whole chickens? It’s an easy meal that my family loves, and one of our favorite weeknight meals. I roast a chicken every other week, sometimes weekly. I always use the bones to make homemade broth in my crock-pot.

I can’t tell you how easy it is to roast a whole chicken. I had to get over my irrational fear of touching it. These helped. It takes less than 10 minutes to get the chicken in the oven. After it’s in, I start chopping veggies and just pop them in the oven as they are ready. Easy peasy, lemon squeezie (from Sophia Grace & Rosie’s Royal Adventure – frequently quoted at our house in a British accent, of course)!

What kind of chicken should you buy? Choose a pasture-raised chicken and organic ingredients whenever possible. I purchase chickens from local farms, like The Pasture at Pettingill Farm (order now for June if you are in the Newburyport area). Pasture-raised chickens always taste better and it’s important to me to buy local and support local farms. Additionally, pasture-raised meat is higher in omega-3s. Because the chickens are fed grass-based diets, the meat is lower in total fat and calories with higher levels of antioxidants and vitamins (E, C, and beta-carotene). Pasture animal products are also better for the environment.

We have a chest freezer in the basement that I keep stocked with whole chickens and other local organic meats. I make an exception to my rule with organic chickens from Whole Foods, which is the only grocery store where I will buy meat because of their strict standards.

WholeChicken

How to Roast a Whole Chicken with Veggies
What you need: whole chicken, a lemon, an onion, olive oil, salt, pepper.

Directions (keep reading – it’s easy, I promise):
1. Preheat the oven to 400 degrees.
2 Lightly spray a baking dish with olive oil. I use Misto because most packaged sprays have lots of hidden ingredients. Check your spray.
3. Take the chicken out of its packaging and remove the bag of parts inside, reserving for later when you make broth.
4. Rinse the chicken thoroughly and pat dry with paper towels.
5. Place the whole chicken in the prepared baking dish.
6. Cut a lemon in half and stuff it inside the chicken.
7. Cut an onion in quarters and place the pieces around the chicken.
8. Spray or drizzle the chicken and onions with olive oil.
9. Generously salt and pepper the chicken.  
10. Put it in the oven and cook for an hour and 1/2 or until the internal temperature reaches 180 degrees.
11. Now chop up some veggies: potatoes, sweet potatoes, carrots, onions, garlic, parsnips — whatever you have. Toss in olive oil and add some salt and pepper if you want. Put everything on a baking sheet, and flip after 30 minutes. Cook an additional 15-30 minutes.
12. Let the chicken cool enough for you to handle it.
13. Remove all of the chicken off the bones.
14. Put the chicken caracas (plus everything you are not eating that comes off that chicken: skin, etc.) directly in the crock-pot. Keep reading to find out how to make bone broth!
15. Optional: Remove the wishbone and dry it out for a few days. Bean and Sweet Pea love to see who will get the wish! 

What to do with leftovers?
– Add left over chicken to a salad for lunch.
– Cut chicken into cubes for lunch boxes.
– Make chicken salad or leftover chicken soup.

 Crockpotbroth

Bone Broth

Are you thinking, why would I want to make homemade broth when I can buy it in a box at the grocery store? Homemade bone broth is detoxifying and it contains excellent minerals and nutrients that help your body function. And let’s face it, it’s a great way to save money. It costs almost nothing to make, and would cost about $18 to purchase organic at the grocery store. But wait, there’s more…

Benefits of bone broth
– Aid digestion
– Heal the gut
– Boost collagen
– Good for your teeth
– Anti-aging
– Combat the side effects of cold and flu

The fact that bone broth is good for your teeth really caught my attention. My Mom made bone broth when I was growing up and I don’t have any cavities. I’ve been making bone broth for three years. The monkeys don’t have any cavities. Kind of makes you go, “Hmmmm.”

As with everything, there’s the easy way and the hard way. I like the easy way, so I use my faithful crock-pot. Keep the broth simple because it will be the base for whatever you’re making: soup, sauces, rice, quinoa, vegetables, and for sipping. You can add spices when you’re ready to cook.

How to Make Homemade Bone Broth in Your Crock-pot
What you’ll need:
– Chicken caracas plus all of the parts that come inside (neck, liver, etc.)
– Drippings in your baking dish from roasting the chicken
– A stalk of celery and a carrot if you have them
– 2 TBSP of apple cider vinegar
– Filtered water to fill the crock-pot

Directions:
1. Put all of the ingredients in your crock-pot in the order listed above.
2. Turn your crock-pot to high until it is hot and bubbling, which is about two hours in my crock-pot.
3. Cook on low for about 24 hours. It doesn’t have to be exact. 
4. Pour entire contents of the crock-pot through a mesh strainer into a large bowl.  Note: Wear an apron; it can be splashy!
5. Discard the bones.
6. Cool and store in freezer safe glass containers or in cubes. Make sure to leave room at the top of the container for the liquid to expand when frozen.

Yields approximately 16-18 cups of broth, depending on the size of your crock-pot.

I keep a few boxes of chicken broth in my pantry for emergencies. I rarely run out of my homemade bone broth but when I do, this one is my favorite. Check what’s in your pantry and read the ingredients on the label. Most packaged broths have REALLY long ingredient lists with preservatives and tons of sodium. Besides, chicken in a box? Kind of grosses me out.

Buy a chicken. Make some broth. Unless you are vegan; I’m sorry this post just isn’t for you!

Here are some recent articles about bone broth:
NPR: The Elixir Du Jour: Bone Broth
New York Times: Bone Broth Evolves From Prehistoric Food to Paleo Drink
Yahoo! Health: Bone Broth: 4 Reasons Wellness Experts Are Obsessed

Cómelo todo! 

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