Roast Chicken

 

1 whole chicken (4 lb)

Salt, to taste

½ cup bone broth

Serves 4 + Leftovers

 Preheat oven to 375°F.

2. Place the chicken, breast side down, in a baking tray. Season generously with salt.

3. Cover the tray with parchment paper or aluminum foil and roast for about 30 minutes, then remove the paper and reduce the temperature to 350°F.

4. Gently tilt the baking tray and drain the rendered chicken fat into a glass jar. Flip the chicken over and pour the bone broth around the chicken. Season again and cook for another 40 minutes.

5. Turn off the oven, open the door, and let the chicken rest for 10 minutes while covered with parchment paper or aluminum foil. The legs should move about freely and if you slice between the leg and the breast, the juices should run clear.

6. Carefully remove the two thighs (leave the skin on) and save for lunch on day 4. Carve the chicken breasts, remove the wings, and debone the rest of the meat (with the skin).

7. Serve a 4 oz-piece of chicken breast alongside one of the wings. Carve them into slices and serve in the broth with the rendered chicken fat.

Nutrition facts per one serving: 56g fat, 52g protein, 0g total carbs, 0g fiber, 710 calories, 70% fat, 30% protein, 0% carbs

Change Your Diet, Change Your Mind

Bone Broth Latte *****

 I was surprised how much I enjoyed this!  

1 cup Bone Broth

1 tsp Grass-fed Butter [try using 1 Tbsp butter?]

Real Salt to taste

FAT:

Blending in a bit of fat can make an incredibly rich bone broth—both in flavor and texture. Think of it as the broth version of Bulletproof coffee. Add a teaspoon of grass-fed butter or ghee, coconut oil, or coconut butter. Blitz the fat and about a third of a serving of the warm broth in a Vitamix and pour it over the rest of the broth for a latte-like experience.

ACID:

Some form of acid will balance that fat and round out the intense umami flavors from long-cooked bones. Some bone broth recipes call for apple cider vinegar to help extract minerals from the bones while cooking, but by the time you’re ready to sip, that bright tang will have cooked off. Finishing your broth with apple cider vinegar and fresh citrus juice and zest (lime, regular lemon, Meyer lemon, even orange) adds a wonderful zip that wakes everything up.