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Sunday Meal Prep to Crush Your Week!

December 14, 2016

Sunday Meal Prep to Crush Your Week!

Here is a revisit to my #SeptemberWhole30 blog posts as a way to meal prep for crushing your week!  Included here is a roasted chicken recipe, chicken broth recipe, and chicken soup recipe.   The great thing here is all these can happen in one day!  The additional prep involved to get not only dinner for 4, lunch for 8, soup for 4, a gallon (or two) of nutritious broth...is minimal!!  That's right..you can literally make 16 meals (or more)!!

Instead of making 1 chicken (recipe below), make 2 at the same time.  Then, you will be able to have Sunday dinner, leftovers for salad x4, maybe a creamy chicken salad, plenty of soup broth for sippin, and some chicken zoodle soup!

Roasted chicken with Herb Potatoes & Steamed Broccoli

1 whole chicken (Giblets removed)
2 sprigs fresh basil
2 sprigs fresh oregano(split)
1 sprig fresh rosemary
2 sprigs fresh thyme(split)
2 tsp. salt
1 tsp. black pepper
3 Tbsp. olive oil, (split)
1-2 lemons

1 pint cherry tomatoes
1 bulb garlic broken into cloves
1 lb. white potatoes, large diced

Steamed broccoli (See earlier recipe blog)

Step #1

Preheat oven to 425 degrees. Rinse and pat chicken dry. Set aside.

Step #2

In a blender or Cuisinart add basil, half of oregano, thyme, and sprig of rosemary, salt and pepper. Pulse a few times to blend then add 2 tbsp. olive oil and continue until fully mixed.

Step #3

In a roasting pan, (ideally with a rack) spread tomatoes and garlic cloves. Then cover with roasting rack (or lay on top if no rack). Add about 2 cups of water to help steam the bird.


Step #4

Coat the entire chicken with marinade. Then, stab lemons gently with a knife and fill them into the chicken cavity.

Step #5

Cook for about 1.5 hours. Check to ensure internal temperature is 160 when removing from oven. It will carry-over cook to 165 while resting on cutting board.

Step #6

While chicken is in oven, prep potatoes and toss with remaining herbs and oil. Roast in oven for 20-25 mins towards end of cooking chicken. Toss potatoes with tomatoes and garlic in chicken roasting pan right before serving.


Enjoy with steamed broccoli!

#howicook #askchefrichard #truefare


Crock Pot Chicken Broth

1 whole chicken carcass
1 large onion, large diced
3 carrots, peeled & large diced
3 stalks of celery harts, large diced
2 sprigs fresh thyme
1 gallon water

Step #1

Add all ingredients to crock pot and set on low for 12-24 hours.

Step #2

Strain broth saving bones and vegetables for another run if desired. (This is called remoulage which is a fancy French term for re-wetting of the bones).

Step #3

Use broth as a yummy tea, soup base, or substitute for water in recipes. (Think how awesome your potatoes will taste when cooked in chicken broth!)

#howicook #askchefrichard #truefare


Chicken "Zoodle" Soup

This is the perfect meal to make with left overs and it is super easy!
1-2 Zucchini
1 Batch Chicken Broth (recipe here)
Left Over Chicken
Saved Veggies from Chicken Broth

Step #1

Take zucchini and use peeler to turn into "zoodles" or zucchini noodles. This can be done with a number of tools such as a spiralizer, mandoline, or julienne peeler. 


Step #2

Add ingredients in a pot and heat up or add directly in your soup bowl with warm broth. Super Easy. Super Delicious.


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