Cheap and easy chicken meal prep
If the idea of “meal prepping” makes you roll your eyes, then this post is for you! A mostly hands-off process yields lots of rich chicken stock and shredded chicken that allows you to be flexible with your week’s meals while also being prepared for busy weeknights.
October is Hunger Awareness Month and it’s honestly kind of embarrassing that we even need an “awareness” month for a problem that’s so huge. According to the USDA, in 2019, over 13 million households experienced food insecurity including 2.4 million households with children. On top of those stats, unemployment in the US hit an all-time high in April 2020, so that’s a lot more people facing food shortages this year.
To that end, over on Instagram, Chelsea from The Dancer’s Pantry has created a new account which highlights original meals from different food bloggers, each costing less than $10 and aiming to serve at least 2 adults, but most serve 4 or more. There are vegetarian and carnivorous meals; breakfasts, lunches, and dinners; and I’m contributing this meal prep strategy! Check out Feed for 10 to see more.
I finally wrote down the ratios and cooking times for my favorite (and basically only) weekly meal prep. I don’t like rigid meal planning because, while I’m a devoted rule follower most of the time, when it comes to food rules, (even ones I make for myself!) I have a real “burn it all down” vibe.
Also, with kids it’s important to be able to pivot when suddenly they HATE something that was previously a favorite.
Enter: This easy, cheap, and mostly hands-off meal prep strategy. You come away with a huge amount of rich chicken stock that is so much more delicious and filling than the boxed stuff or a bullion cube. It freezes well and lasts frozen for 6 months. It also makes soups and stews much richer, which is helpful when you’re trying to make things stretch. I use this stock in any recipe that calls for stock, obviously, but also to cook these super easy and fast one-pot pastas because it really boosts their flavor.
The shredded chicken is also a lifesaver on busy nights. Throw it into tacos or enchiladas (if you’re feeling ambitious), stovetop mac and cheese or any other simple pasta dish, or smother it with your favorite BBQ sauce and have some messy but delicious pulled chicken sandwiches. The chicken also freezes well if you want to save it for later dinners.
$10 Meal prep (chicken stock and shredded chicken)
Time: 1 hour, 45 minutes, mostly hands off +15 minutes for straining
Yield: 11 cups stock, 4 cups cooked, shredded chicken
1 chicken, cut into pieces (about 3½-4½ lbs) $11.95 from Trader Joe’s (I bought a pre-cut chicken, but there were whole chickens available for $7-$9)
1 large bag frozen veggie and aromatic leftovers (save everything from the previous week’s cooking in a large bag in the freezer including onion skins, garlic skins, tiny cloves of garlic, leek and fennel fronds, lemon rinds, dried up fresh herbs, unused parts of celery, carrot peels, potato peels, etc)
14-18 cups water (enough to cover the chicken and veggies entirely, but the full amount will depend on how much chicken and veggies you use)
3 Tbsp kosher salt
Place everything into a large stockpot and bring to a boil over a high flame, about 20 minutes.
Once boiling, reduce the heat to medium-low or just high enough to achieve a low rolling boil. Cook, uncovered, until the water has reduced by ¼, about 1 hour.
Add enough water to return to roughly the original amount (about 4 cups) and turn the flame back to high. Stir the mixture and check the seasoning. Add more salt if necessary. Bring the mixture back to a boil and then reduce back to a low rolling boil.
Boil for 20 more minutes. Let cool.
Remove the large pieces of veggies and chicken bones. Strain the broth into a large container. Save all of the cooked chicken meat.
Tomatillo gazpacho
Make the most of summer produce with a tangy gazpacho that manages to be both light and surprisingly hearty.
The calendar has turned to September, friends. Most years I’m desperate for the fall to come. I’d be happy if it was sweater weather and apple season all year round.
But this year I sort of wish I could freeze time (but also, skip over the next bit entirely). We still have a week before Kindergarten starts for M, which means, I’m not yet worrying about an email from the school saying that someone has Covid. And Z is at the perfect baby stage where he’s sleeping more, crying less (sort of), and has a personality, but isn't yet mobile.
I hate this instinct of mine to imagine that whatever is coming will be bad. Or that if I imagine all the possible bads, that I can stop them from coming. What is that? Did I inherit some DNA from great great great great-grandmother Esther who escaped the pogroms?
Anyway, I’ve been dealing with all this dread by eating gobfulls of not-great food. I’m not even trying to food shame myself. I don’t think anyone would classify my current eating regimen as “balanced.” And I’m certainly not eating only things that taste absolutely delicious. I’m eating for the sole purpose of thinking about something other than my fears. It’s not great, Dan.
Consequently, I’m trying to come up with meals that are a little more veg-heavy while still being fun and tasty and most importantly, simple. Because, though I’m cooking and eating to stop myself from worrying, I’m also deeply committed to worrying and thus, don’t want to take too much time away from the task of imagining any and all worst-case-scenarios. You know, in case I CAN stop them from happening with my imagination.
So, this gazpacho. I used to hate gazpacho. As Lisa Simpson described, it’s tomato soup served ice cold. But when it’s good, it’s oh so much more than that. Our favorite farmstand had tons of beautiful tomatillos, so I bought some and threw them into the toaster oven (but you can obviously use a real oven too) and then threw them into the soup. The rest is really your standard Spanish gazpacho with none of the American faff that we often add. Think veggies at their peak, aromatics, salt, vinegar, and lots of olive oil.
I also realized that, while straining is a pain and you end up throwing out a lot of stuff that you could otherwise eat, it also makes the texture SO MUCH BETTER. So now I strain even though it’s a pain. But you certainly don’t have to. It saves time and this recipe yields a lot more soup when it includes the tougher stuff.
A couple of notes:
Please don’t reduce the oil content in this soup. It gives the dish its body and staying power. Without it, you might as well open a can of V8.
Tomatillos are a little sour and as such, give another dimension to the soup. But you can absolutely skip them and use all tomatoes.
Start with 1/2 tsp of kosher salt. I’ve found that this soup can easily taste too salty if you go overboard.
Tomatillo Gazpacho
Yield: about 3.5 cups (depending on how juicy your veggies are)
Time: 25 minutes, all active (less if you choose not to strain the soup)
¼ lb tomatillos, husks removed, rinsed of the sticky residue, and halved
1¾ lb heirloom, plum, or other red tomatoes
1 small cucumber, peeled and roughly chopped
1 small zucchini, roughly chopped
3 large scallions, green and white parts roughly chopped
2 Tbsp red wine vinegar
1/2-1 tsp fine sea salt
½ cup olive oil
Preheat the oven or toaster oven to 350. On a parchment or foil covered baking sheet, place the halved tomatillos face down. Bake for 5-7 minutes or until the tomatillos have softened a bit, but aren’t completely mushy.
While the tomatillos are cooking, roughly chop the rest of the vegetables.
Add the tomatillos, tomatoes, cucumber, zucchini, scallions, vinegar, and salt to your blender and blend on high for 2 minutes.
While the blender runs, add the olive oil in a slow stream until it’s completely incorporated, about 2 more minutes.
Strain the soup through a fine mesh sieve.
Test for seasoning and add more salt or vinegar if needed.
Chill for 2 hours or up to 1 week.
SPD: Gnocchi, sausage, and fridge leftovers
Truly clean out your fridge or freezer with this sheet pan dinner that combines textures and flavors to make something much greater than the sum of its ingredients.
Around the new year, we decided to work on minimizing our food waste because, as any parent of young children can tell you, kids don’t give A SHIT about wasting food. Without resorting to the whole “there are starving children in the world, so you will eat this broccoli” threat that just leads to power struggles, we’re trying to be creative about getting M to eat whatever we make. Especially now that groceries are a little harder to come by (but not that hard, really).
I’ve seen millions of recipes about roasting gnocchi and for some reason, I’ve resisted. Though I feel like gnocchi should really appeal to M, the soft kind leaves him cold. When they’re roasted, however, they get crispy on the outside and soft on the inside, so they’re closer to tater tots or french fries than soft pasta. Let me tell you: Anything french fry-related appeals to my child.
We also included sausages (these are chorizo) because sausage is almost always eaten around here. You could also use hot dogs if that’s something your children will actually eat. Desperate times, people. Desperate times.
I can also confirm that this sheet pan dinner can be made with one hand while holding a baby.
A couple of notes:
When I started making this sheet pan dinner, I was trying to mimic the flavors of a Portuguese sausage and kale soup, so I used chorizo, Lacinto kale, potato gnocchi, and sundried tomatoes, but as I said above, you can use any kind of sausage that you like, including hot dogs.
You can also use any veggies in this sheet pan. I initially used just kale, which gets nice and crispy, but ended up using a combination of kale and broccoli or kale and something else that was about to go bad. I like the crispy kale, but for a meal, I feel like you need more textures. But really, use what you have on hand.
I finish this dish with oil packed sundried tomatoes, but if you only have the dried ones, reconstitute them in boiling water for a few minutes before adding to the sheet pan. I would NOT recommend throwing any fresh tomatoes onto the sheet pan because the water that comes out of the fresh tomatoes will steam the veggies and gnocchi and prevent them from crisping.
SPD: Gnocchi, sausage, and fridge leftovers
Yield: 4 grown up servings
Time: 30-35 minutes, (5 minutes active time, 25-30 minutes waiting time)
2-3 cups roughly chopped kale, broccoli, green beans, brussels sprouts, etc (defrosted first, if frozen)
1 package shelf-stable potato gnocchi
¼ cup olive oil
½ tsp kosher salt, plus more to taste
1 lb precooked sausage, cut into large chunks (defrosted, if previously frozen)
¼ cup sundried tomatoes
Preheat the oven to 450.
Toss the gnocchi and roughly chopped veggies with olive oil and salt. Add the sausage.
Cook for 25-30 minutes, or until the veggies are roasted and the gnocchi are golden and crispy.
Remove from the heat and top with sundried tomatoes.
Serve immediately.