Roasted Chicken & Bone Broth

Roast chicken-1

Forrest Green Farm shared the recipes below with us. Roasting a chicken is a very satisfying way to eat locally and nutritiously. Be sure to save the bones from the chicken. You can make nutrient dense bone broth with the remaining carcass. This broth is wonderful for soups or to replace water in many recipes adding flavor and nutrition.

.

ROASTED CHICKEN

Preheat oven to 450 degrees.

Rinse chicken and pat it dry.

Stuff the open cavity of the bird with a peeled and quartered onion, half a lemon, some of your favorite herbs such as rosemary, thyme, garlic cloves, and/or sage (this is optional but will add great flavor to your chicken).

Using room temperature butter or olive oil you can infuse herbs in either the butter or oil or use alone. Our Forrest Green Farm Poultry Seasoning and Himalayan Pink Salt are great toppings to season your chicken. Completely rub down all the skin of the chicken with the butter or olive oil mixture. You can even gently slip the skin from the breast and rub butter or oil under the skin. For added flavor top the buttered chicken with some extra salt and pepper. For lemony chicken, squeeze a little lemon juice on top of the chicken also.

Place the chicken breast-side up on a roasting rack in a roasting pan. (If you don’t have a roasting rack it is ok to just place in a roasting pan).  You can cook this as is or add some potatoes and carrots around the chicken. We usually layer the bottom with veggies and place the chicken on top of the veggies instead of a rack.

Cook for only 15 minutes on 450 degrees and then lower the temperature to 350 degrees. Continuing baking for 60 to 90 minutes depending on the size of your bird. How do you know when it is done? Insert a thermometer into the thickest part of the thigh and it is ready when it reads 170 degrees and the skin is browned. Do not overcook as this is a pastured animal and can become dry if cooked too long. However, the meat should not be pink inside when you slice it either. If you do not have a meat thermometer, you can test by pulling the leg and it should be loose.

When you think it is done cooking, remove the pan from the oven and let the bird rest for 15 minutes prior to slicing. Discard the contents from the cavity, carve and enjoy.

Don’t throw out the bones from this chicken! You can make nutrient dense bone broth with the remaining carcass. You can make it right away or the bones can be frozen to make soup another day.

.

BONE BROTH

“Properly prepared, meat stocks are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, a form that is easy to assimilate. Acidic wine or vinegar added during cooking helps to draw minerals, particularly calcium, magnesium and potassium, into the broth” states Sally Fallon in Nourishing Traditions.

 

1 whole free-range chicken or bones from previously cooked chickens

4 quarts of cold water

2 Tablespoons of vinegar

1 large onion, chopped

2 carrots peeled and chopped

3 celery sticks, chopped

3 cloves of garlic (optional great for warding off colds & flu)

1 bunch of parsley

Cut chicken parts into several pieces.  (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Bring to a boil, and remove scum if any rises to the top.  Reduce heat, cover and simmer for 6 to 24 hours.  The longer you cook the stock, the richer, more flavorful, and healthier it will be.  About 10 minutes before finishing the stock, add parsley.  This will impart additional mineral ions to the broth.

Remove whole chickens or pieces with a slotted spoon.  If you are using a whole chicken, let cool and remove chicken meat from the carcass.  Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries.  (The skin and smaller bones, which will be very soft if you cooked for 24 hours, may be given to your dog or cat.)  Strain the stock into a large bowl. This can now be made into soups or just used as a nutrient dense broth for sipping. We often add a little miso just before serving.  We use bone broth instead of water when cooking rice for the added nutritional benefits and rich taste.

Tags: , , , , , , , , , , , ,

Categories: February, Recipes, Winter

Subscribe

Connect with us

No comments yet.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s

Follow

Get every new post delivered to your Inbox.

%d bloggers like this: