How to Meal Prep An Entire Chicken

By Alex Chung
Writer for Pro Home Cooks

For years I used to buy pre cut pieces of chicken until one day I finally just mustered up the confidence to buy a whole chicken to try to break it down myself. Trust me when I tell you that it was not the best butcher job. Instead, what it was, was a sort of breakthrough into a new dimension of chicken creativity and delicious meals. Since then my chicken prep has only improved so what we’re going to do today is go a little bit of a journey. First, I’ll be showing you how to break down a whole chicken in what I think is the simplest way possible. Next, I’ll show you how to take those individual pieces and transform them into five different foods that you can use to create incredibly diverse and delicious meals throughout the entire week. Click here to see the full video and all the recipes!

Roasted Chicken Stock 

Ingredients: 

  • Drizzle of oil 
  • Chicken bones 
  • Pinch of salt 

Instructions: 

  1. Preheat the oven to 450 F. Oil a baking sheet and place down all your chicken bones. Make sure you don’t overcrowd the sheet pan. Roast for 45 – 60 minutes. 
  2. Transfer the roasted chicken carcass into an instant pot and cover with water. Slow cook for 6 – 12 hours.
  3. Strain the bones & save in broth in air tight containers.

Chicken Salad 

Ingredients: 

  • 2 chicken breast and tender, skin removed
  • Salt & pepper to taste 
  • 1 lemon, 1/2 sliced 
  • Parsley, stem & leaves separated 
  • 1 tablespoon of mustard 
  • 1 teaspoon of capers 
  • 1 stalk of celery, finely chopped
  • 1 garlic, grated
  • 3 tablespoons of mayo

Instructions: 

  1. Place the chicken breast and tender in a bag along with salt, pepper, 2 lemon slices, and parsley stems.
  2. Fill a pot with water and sous vide at 150 F for 1 – 3 hours.
  3. Once done, slice up the chicken into cubes and place into a bowl. 
  4. Roughly chop the parsley leaves and add to the cubed chicken.
  5. Next, add in mustard, capers, finely chopped celery, grated garlic, and mayo.
  6. Mix until you have a delicious chicken salad. Enjoy now or save for another day!

 

Chicken Salad Wrap:

Ingredients:

  • 1 cup of spinach 
  • 2 tortillas 
  • Chicken salad made from recipe above 
  • Chopped lettuce & pickles 

Instructions: 

  1. Bring an oiled pan to a medium heat, drop in your spinach and wilt down.
  2. In the meantime place some chicken salad onto each tortilla and then top off with cheese. Add in the wilted spinach and close the tortillas in half.
  3. Place them into the pan and fry for 1 minute on each side. Once nice and golden stuff the wraps with freshly chopped lettuce and pickles. Enjoy! 

 

Crispy Fried Dry Brined Chicken Thigh

Ingredients

  • 2 chicken thighs seasoned with salt and pepper
  • Wilted spinach, to serve
  • Air fried broccoli, to serve
  • Rice, to serve
  • Teriyaki sauce, to serve

Instructions:

  1. Place the seasoned chicken thighs on a plate and let it dry bring for 12 hours or more.
  2. When you are ready to eat, oil up a pan and place the chicken thigh skin side down. Sear for 3 -4 minutes and then flip. Cook for another 2 -3 minutes or until the chicken thigh is cooked.
  3. Serve with rice, wilted spinach, air fried broccoli, and some teriyaki sauce.

 

Shredded Chicken Adobo

Ingredients 

  • 1 cup of dried chilies (Pasilla, guajillo , and ancho) 
  • 2 chicken legs and 4 wings 
  • 1 onion, chopped 
  • 3 cloves of garlic, peeled  
  • 1 teaspoon of cumin 
  • 1 teaspoon of oregano 
  • 1 cinnamon stick 
  • 1 – 28 ounces of tomatoes 
  • 1/2 cup of water 

Ingredients: 

  1. Season your chicken with salt and pepper. Set aside and start to remove the seeds and stems from the dried peppers. Cut them into 1 inch pieces. Set aside as well.
  2. In a pan add in the chicken skin and render out the fat. Then remove the skin and in your chicken. Sear on all sides and then remove from the pan. They won’t be fully cooked but that okay.
  3. Next, add in the chopped onions. Fry for 2 – 3 minutes and then add in the garlic, dried chilies you cut earlier, cumin seed, oregano, and cinnamon stick. Toast for 1 -2 minutes. Add in extra fat if needed.
  4. Then add in some water and 1 can of tomatoes. Cook for 5 – 10 minutes and then transfer to a blender. Blend until smooth. Pour back into the pan and add back the chicken. 
  5. Set the flame to low and cook for 2 – 3 hours or until the chicken falls apart. Let it cool down and then shred the chicken. 

Chicken & Bean Enchiladas 

Ingredients: 

  • 10 corn tortillas 
  • Shredded Chicken Adobo, recipe above
  • 1 can of black beans, drained
  • Extra adobo sauce from the recipe above
  • Shredded cheese of your choice

Instruction: 

  1. Fill the corn tortillas with shredded chicken adobo and beans. Wrap gently and place in an air fry. 
  2. Top with enchilada sauce and shredded cheese. Air fry at 350F for 8-10 minutes.
By Alex Chung
Senior Food Writer at Pro Home Cooks
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