Looking for an answer to health dinner on a busy week! This roast chicken capsule cook-up ensures your family is eating wholesome home-cooked dinners without spending hours in the kitchen!
What is a capsule Cook-up?
A capsule cook-up is a way of meal planning that utilising a few simple key ingredients to create several dishes. Sarah Wilson in her cookbook Simplicious Flow inspired me to create capsule cooking recipes for you. The capsule cook up concept allows you to reduce food waste, reduce time spent to prepare meals and reduces overall cost of your meals. Super cool right! I like to try cook about 3-4x per week with the alternative days being easy meals or leftovers. This allows my family to have wholesome dinners every night without the workload.
Wholesome benefits from Roast Chicken Capsule cook-up
In capsule cooking style we learn to use all of the food instead of only bits and pieces. We are learning to create a flow to our cooking and think about the days ahead. This is important when you are learning to cook from scratch. Many recipes require you to have stocks, sauces or ferments ready in advance. Learning to stock up your fridge and pantry with raw ingredients and transform them into stocks and sauces is integral to wholesome cooking. At the same time reducing food waste and cooking from scratch reduces food cost. I had convinced myself that buying high quality ingredients and steering clear of packaged foods actually costs more. And it can if our food waste is through the roof. Its amazing what we can scrounge together from bits and pieces in the kitchen. I am still learning and reducing food waste is an ongoing process.
stay tuned for more Capsule Cook-ups
I can’t wait to talk more about cooking from scratch, fermentation, creating gut healing food and more in future posts. Those who know me well know I get so excited talking about new recipes and ideas. I hope I can create more capsule cook ups for you in the future.
OK Lets FLOW….
Lets start with clarifying that spending hours looking through cookbooks and writing out detailed meal plans is not sustainable for most people. The aim is to naturally flow from recipe to recipe. Our roast chicken capsule cook-up felt so natural when I was creating it. I loved the feeling of whipping up a bone broth and having most of the next nights meal ready to go!
Roast Chicken Capsule cook-up Day 1
On Day one ensure your chicken is thawed in the fridge. About an hour and 10min before you want to eat you will start your prep. Preheat your oven to 200 degrees celsius. Grab your chicken give it a rinse under the tap and dry it off (this helps to get the skin on top nice and crispy). Next prep a baking dish with baking parchment. Next pop your chicken in and mix the herbs together with melted coconut oil or olive oil. Lather your chicken with the herb mix, drizzle the lemon juice over the chicken and place lemon slices on top. Pop her in the oven for 1 hour.
While the chicken roasts….
Chop your veggies and pop them on a baking tray with a drizzle of your preferred cooking oil and salt and pepper. Throw them in the oven for 40minutes.
Use the drumsticks and wings for tonights dinner. Serve your ultimate roast chicken with your choice of sides. I like cut up avocado, crusty sour dough bread or homemade sauerkraut. You can eat your roast veggies on a bed or spinach with the roast veggies and feta too. Get creative and bulk up if you need to extend the meal to more people. Don’t be afraid of more veggies rather than the meat being the focal point of the meal.
That’s dinner done!!!
After Dinner
After dinner debone your chicken and divide chicken into two equal portions. Keep your bones and either freeze them or throw them in the stock pot or pressure cooker.
I loved this part of the flow. You don’t have to clean up veggie scraps or bones I could throw them into the pressure cooker to create something new right away. I got my bone broth simmering through the night with some veggie scraps I had in the freezer and some apple cider vinegar and garlic. I usually wait till we have 2 chicken carcasses for the broth. Alternatively, pop your bones and scraps in the freezer.
I then put the juice from the baking dish into a bowl to use in night 3 capsule dinner.
Yep you literally use everything!!
Roast Chicken Capsule Cook-up Day 2 – Risotto
Todays roast chicken capsule cook up is a hearty risotto. If you choose you can swap this out for an immune boosting chicken soup but the creative license is up to you!
By dinner time you should have a super duper wholesome bone broth on the go. If you chose to skip this step either use your pre prepared bone broth, bone broth powder or chicken stock. I love Nutra Organics bone broth powders when I’m in a pinch.
You want your bone broth or stock to simmer. Pop the broth in a saucepan on the stove and bring to a boil then lower to simmer.
Grab a second saucepan and melt your butter and oil in the bottom. Next add your onion and cook until soft. Throw in your rice and coat with onion butter. Following on add your heated stock one cup at a time stirring and waiting until liquid is absorbed. Add left over roast veggies and 1 portion of your roast chicken. Stir through spinach, parmesan cheese and season with pepper.
Done! This meal was a one pot wonder for me. Feel free to add sides if you need but the rice made it quite filling for us.
Flow on friends!
Roast Chicken Capsule Cook-UP Day 3
The last day of our roast chicken capsule cook-up is a delicious cauliflower taco bowl or swapped with chicken soup, its your choice. This takes next to no time to get together and can be fun for the kids to get involved. First, steam your cauliflower with the leftover stock from the pan on day one. Once soft blitz with a blender or food processor to create cauliflower rice. I like to add a bit of garlic into my cauliflower for flavour too. While the cauliflower is steaming, cut up your choice of veggie toppings. Such as, capsicum, tomato, red onion and carrot but really it can be anything you like.
Lastly, put your taco bowl together on a bed of cauliflower rice topped with heated up roast chicken, veggies, greek yoghurt or sour cream. You can serve your bowls with corn chips and guacamole if you like.
To make an easy guacamole mash your avocado, add in some red onion, lemon or lime juice and salt and pepper.
EASY PEASY Roast Chicken Capsule Cook-up
And that’s it! I hope this recipe series added time and nourishment to your week. How did you get creative with your own capsule cook-up flows? Tell us in the comments below.
FREE EBOOK
I have collated all the recipes plus 2 bonus recipes in a FREE ebook. There is even an handy dandy shopping list to get you started straight away!
Easy Tangy Roast Chicken and Vegetables
Equipment
- Baking Dish
- Baking Tray
- Chopping board and knife
Ingredients
- 1 Large family size whole chicken (min 1.5kg)
- 2 tbsp coconut oil or olive oil
- 1 tsp dried basil or 6 fresh leaves chopped
- 1 tsp oregano or 4 sprigs freshly chopped
- 3 cloves garlic or 2 tsp of garlic powder
- salt and pepper to taste
- 1 lemon 1 half squeezed and the other copped into slices
- 2 capsicums chopped
- 1 Large Zuchinni chopped
- 1 Large sweet potato chopped
- 2 Carrots chopped
Instructions
- Preheat the oven to 200 degrees celsius, prepare baking dish with baking paper.
- Rinse and pat dry your chicken, lay it on a prepared baking dish.
- Mix herbs, coconut oil together and spread evenly over chicken.
- Season chicken with salt and pepper and pour over lemon juice.
- Top chicken with lemon slices and put in the oven to cook for 1 hour.
- Chop up veggies and lay on a baking tray, drizzle with oil and and season with salt and pepper. Add veggies to the oven and cook for 40min on 200 degrees celsius.
- Ensure your chicken is cooked through by cutting the meat slightly and seeing if the flesh is white with no pink remaining
- Enjoy with your choice of simple sides such as crusty sour dough bread, sauerkraut or chopped avocado.
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