Health for life

The stretchability of a whole chicken is a frequently discussed topic among food and frugality bloggers. It’s commonly accepted that a single fowl will feed a family of 11 for weeks, years - even millennia. Even after 20 months of keeping CHG, I’m constantly gobsmacked by how moms and dads can create dinner after dinner from the same bird.

Here’s the thing: sometimes, those dinners aren’t the healthiest meals in the world. There tend to be a lot of quesadillas and casseroles whenever these type of posts pop up, not to mention chicken salads drenched with full-fat mayo. Now, there’s nothing wrong with this whatsoever (except the mayo - blech), but I wanted to see if I could put a healthier spin on it.

In a sentence: I wanted to find out if it was possible to create a gaggle of inexpensive, lower-fat meals with the leftovers from one big ol’ chicken.

Here were my rules:

• The budget – for EVERYTHING - was $25.
• I had to use as much food already in my pantry as possible. (Which accounted for a lot, and saved me mad dough in the long run.)
• Each meal had to feed at least two people (The Boyfriend and me).
• Bonus points for leftovers.
• The chicken had to be used up within a few days, so it wouldn’t go bad.
• The meals had to have reasonable variety, perably from a range of cuisines. It couldn’t be Chicken with Spaghetti on Day 1, then Chicken with Penne on Day 2.
• The meals had to have very little added fat, since the leftover chicken would provide most of it.

And? Victory, for the most part. I ended up cooking five distinct, delicious, largely healthy dinners with PLENTY of leftovers. And miracle of miracles, there were no duds in the group. (Thanks, online reviewers!)

However, I did go $0.86 over budget. I’m okay with that, though. Between what we consumed each night and ate for lunch the next day, that $25.86 made 17 full meals, which works out to $1.52 each. That’s less than a cup of Starbucks coffee, so … aces.

What follows is the menu breakdown, complete with pictures and links to four of the five recipes. The last, a Cook’s Illustrated curry dish, isn’t online, so I transcribed it at the very bottom of this post. There’s also a master grocery list, so y’all can see the price breakdown of everything.

With that said, let’s get started with introductions: Charles, these are the CHG readers. CHG readers, this is Charles. He’s my chicken. He’s 6.99 lbs.

He will not look like this for long.


Day 1
Marcella Hazan’s Lemon Roasted Chicken with Carrots and Potatoes
2 servings
Chicken consumed: 10 ounces

We kicked everything off with Marcella’s Lemon Roasted Chicken. It’s been featured on the blog before, with good reason. In a world of dry, lame-o poultry, it is the Queen Mum of moist, flavorful goodness. Plus, when you add a few thick-cut carrots and quartered (unpeeled) red potatoes to the pan before it starts cooking, it becomes a whole meal. (Seriously, that’s all you have to do.) Together, The Boyfriend and I polished off all the vegetables and 10 ounces of chicken (five ounces each) for a Sunday night meal.

Afterwards, we stripped the chicken bare. Nude. Butt-naked. There was nothing left on that carcass but skin and gristle. It was a little hyena-like, honestly, but fun nonetheless. In total, our booty came to 2 pounds, 4 ounces of pure, straight-up leftover meat, mostly from the breast. Here’s a shot of the carnage.

If I had half a brain, I would have saved Charles’ bones to make stock. But I forgot.

To quote the bard, “Duh.”


Day 2
Cooking Light’s Chicken Picadillo with Rice and Black Beans
3 servings
Leftover chicken consumed: 1 pound

(Note: The experiment almost ended here, since I didn’t go grocery shopping in time for Day 2. Fortunately, for this particular recipe, everything was in my pantry already. [Woo hoo!])

Going in, I had mid-level expectations for Chicken Picadillo, and was super-pleasantly surprised by the results. All in all, it’s supremely easy to cook, and a nice change from the average Tex-Mex dish. Ground chicken, salsa, raisins, and almonds make up the main ingredients, but a dash of cinnamon ties it all together, giving everything a warm, lovely flavor. We ate it with plain rice and mashed black beans (to prepare: heat in pot, mash with masher, add salt and pepa), and used the leftovers to create a chicken/lettuce/salsa wrap the next day for lunch. Good times.


Day 3
White Chicken Chili
2-3 servings
Leftover chicken consumed: 1-1/2 cups

This tangy, mild, ridiculously simple chili was The Boyfriend’s favorite dish of the bunch. (He is the Chili King. He can do anything.) He slurped a bowl in record time, scarfed leftovers for lunch the next day, and openly wept when I told him he had finished it all. Poor guy.

The key to keeping this dish low-fat is the beans. By lightly mashing them, you create a thicker chili consistency, and don’t have to add as much cheese. FYI: If you like your chilis a little spicier, the heat is eminently adjustable here: just include the jalapeno seeds OR add another pepper altogether.


Day 4
Food Network’s Sesame Noodles with Chicken
5 servings
Chicken consumed: 1 cup

Three days into this thing, and we were barely halfway through Charles’ leftover meat. That started to change here.

It must be known: I loooooooove noodles. I luff them. I lurve them. I want to kiss them, but they keep falling through my fingers. (Ooo … deep.) Naturally then, this dish from Food Network was my favorite of the experiment. It’s a cross between Ellie Krieger’s Aromatic Noodles and this Noodle Salad from Cooking Light, with just a little more tang. The whole shebang is a tad higher in fat than the experiment’s others (see: butter, peanut), but it’s the healthy, protein-y kind, so I wouldn’t worry too much.

One note: I substituted a pitted, sliced regular cucumber for the Kirby. No harm, no foul, and it worked just fine.


Day 5
Cook’s Illustrated’s Chicken Curry in a Hurry
(recipe at bottom of post)
4 servings
Chicken consumed: 2 cups

Finally, we had reached the end. Charles was nearly tapped by Day 5, though perhaps surprisingly, we weren’t getting tired of chicken in the least.

It’s a good thing, then, we went with Curry in a Hurry. Served with a side of brown rice, it’s a fast, fantastic, Indian-inspired weeknight meal that will absolutely use up the last of any leftover chicken. Plus, it’s a lot of frigging food. CI claims it serves four people, it’s really more like five or six. Maybe eight or nine if you’re elves.

Note: we skipped the peas because they represent the oppression of the worker by the bourgeoisie, and can only be freed through shared profit and community-wide effort. (Oh wait – that’s not right. Actually, I just forgot to buy them. It didn’t make a difference.)

~~~

And that, my friends, is it. Were full. The chickens gone. The experiment worked.

Here’s our grocery list (just like we promised!), plus the curry recipe, should you be into it. Comments and questions are welcome, and Id love to hear what yall have done with a whole chicken. Enjoy!

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SHOPPING LIST
(* means I already had it in my pantry or fridge)

1 7-lb Oven Stuffer Roaster chicken: $6.92
1 lb thick carrots: $0.67
1-1/2 lbs red or Yukon gold potatoes: $1.42
2 lemons: $0.80
*1 or 2 tablespoons salt: $0.04
*3 teaspoons olive oil: $0.11
*2 tablespoons toasted sesame oil: $0.36
*2 tablespoons vegetable oil: $0.18
*2-1/2 medium onions: $0.30
*9 garlic cloves: $0.30
*2-1/2 teaspoons ground cumin: $0.05
*1/4 teaspoon ground cinnamon: $0.01
*1/2 teaspoon dried oregano or Italian seasoning: $0.02
*Pinch ground cloves: $0.01
*1 teaspoon crushed red pepper: $0.05
*1/2 to 1 tablespoon curry powder: $0.07
*1 cup bottled salsa: $0.99
*1/3 cup golden raisins: $0.79
*1/4 cup raisins: $0.42
*1/4 cup slivered almonds: $0.73
1/4 cup dry-roasted peanuts: $0.35
1 large bunch fresh cilantro: $0.99
*1 14-oz can black beans: $0.67
1 can large white beans: $1.39
*1 (15-ounce) can chickpeas: $0.67
*1-2/3 cup uncooked brown rice: $0.95
1 seeded jalapeño pepper: $0.25
1 cucumber: $0.80
6 scallions: $0.67
2 tablespoons fresh grated ginger: $0.32
1 can (4-ounce) chopped green chilies: $1.49
*2 cups chicken broth: $0.60
*1 pound spaghetti or Chinese egg noodles: $0.80
1/2 cup smooth peanut butter: $0.21
*1/4 cup soy sauce: $0.38
*2 tablespoons dark brown sugar: $0.06
*1 tablespoon rice vinegar: $0.24
*1/2 cup plain whole-milk yogurt (we used low-fat, and it was okay): $0.28
*1/2 cup grated low-fat Monterey Jack or white cheddar cheese: $0.50
TOTAL: $25.86

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Cook’s Illustrated’s Chicken Curry in a Hurry
Serves 4

2 tablespoons vegetable oil
1 onion, sliced thin
1/2 to 1 tablespoon curry powder (mine is hot, so I only use ½)
Salt
4 garlic cloves, minced
1 tablespoon fresh grated ginger
½ cup water
2 cups shredded of thinly sliced cooked chicken
1 (15-ounce) can chickpeas, drained and rinsed
1 cup frozen peas (I left this out, but please use)
1/4 cup raisins
1/2 cup plain whole-milk yogurt (we used low-fat, and it was okay)
1/4 cup minced fresh cilantro

1. In a large skillet, heat oil over medium-high heat. Add onion, curry powder and 1/2 teaspoon salt. Saute about 6 minutes, until onion is browning. Add garlic and ginger. Cook 30 seconds, or until fragrant

2. Add water, meat, chickpeas, peas, and raisins. Stir. Saute 3 to 5 minutes, until warmed through.

3. Kill heat. Add yogurt and cilantro. Serve, over brown rice if you like.

These days, more and more people are seeking the health benefits of a diet rich in plant-based foods; foods that are now easily found on the shelves of neighborhood grocery stores.

According to the American Dietetic Association, approximately 2.5% of the U.S. adult population eats a diet free of meat, poultry, and fish. And a growing number of people are embracing the flexitarian way of life, which offers many of the health benefits of a vegetarian diet while still allowing occasional meat, fish, and/or poultry.

Of course, some people follow a vegetarian diet for religious or ethical reasons. But enjoying an eating plan rich in plant foods also has many health benefits, ranging from aiding weight loss to preventing disease, experts say.
The American Cancer Society, American Institute for Cancer Research, and American Heart Association all recommend a diet rich in plant-based foods. Such a diet contains an abundance of antioxidants, phytochemicals, and fiber, with low levels of saturated fat and cholesterol.
Indeed, the 2005 U.S. Dietary Guidelines and updated food pyramid (myPyramid.gov) promote a diet rich in whole grains, fruits, vegetables, beans, and low-fat dairy -- foods that are the foundation of most vegetarian diets.
Veggie Lingo

"Vegetarian" can mean lots of different things. The various types of vegetarian diets include:

Vegan. Strictest of all, eats only plant products.

Lacto-vegetarian. Eats dairy products along with a plant-based diet.

Ovo-vegetarian. Eats eggs along with a plant-based diet.

Lacto-ovo vegetarian (the most common type). Eats both dairy products and eggs.

Pesco-vegetarian. Eats fish along with a plant-based diet.

Flexitarian. While theres no formal definition, this generally ers to a lacto-ovo vegetarian who occasionally eats meat, fish, or poultry. Sometimes called semi-vegetarian.

The Nutrition Low-Down

Vegetarian diets were once thought to be lacking in certain nutrients. But experts say that with a little planning, vegetarians can easily meet all their nutritional needs.
"You can get all the nutrients you need from a well-planned vegetarian diet, along with all the health benefits of a diet that contains lots of vitamins, minerals, fiber, and protein, yet tends to be low in fat and calories -- a perfect combination for losing weight and promoting good health," says Cynthia Sass, MPH, MA, RD, a spokeswoman for the American Dietetic Association.
To ensure adequate nutrition, Sass recommends that vegetarians eat a wide variety of foods, including unprocessed whole grains, fruits, vegetables, nuts, seeds, beans, and soy products. She recommends using myfoodpyramid.com to help plan meals.
Vegans may find it a little trickier to get enough vitamin B12, omega-3 fatty acids, protein, zinc, vitamin D, and calcium. But a registered dietitian can help devise an adequate vegan meal plan

Healthy Benefits


Vegetarians have lower rates of almost all chronic diseases, including obesity, says Sass. They are less likely to have high blood pressure or high cholesterol, and their eating style helps thwart the development of type 2 diabetes, heart disease, and some types of cancer.



Recent studies have shown that in general, vegetarians have lower body mass indexes (BMIs), lower percentages of body fat, and lower waist-to-hip ratios than nonvegetarians, Sass says.



"Vegetarian foods tend to be more filling due to the fiber and protein and theore it makes it easier to eat less and lose weight," Sass says.



But not all vegetarian diets will result in weight loss. While many vegetarians per nutritious foods, vegetarian diets can still be high in fat and calories.



"If you fill your plate with high-fat selections like French fries and eat too many calories, your vegetarian eating plan can cause weight gain," says Connie Diekman, RD, MEd, president elect of the ADA.



Instead, she advises eating plenty of fruits, vegetables, whole grains, beans, nuts, and low-fat dairy.



10 Tips for Eating Meatless

Its easy to be a vegetarian these days, with so many meatless food products on the market, along with all kinds of vegetarian cookbooks and magazines.



If you want to become a sometime vegetarian or just enjoy a meatless meal once in a while, there are ways to do it without learning a whole new way of cooking and eating. First, start by substituting beans for meat or poultry in your favorite dishes, advises Diekman.



"The easiest way to transition into a more plant-based diet is to use familiar recipes substituting vegetarian ingredients," she says.



She recommends making these substitutions in dishes that have strong flavors, such as those with a sweet and sour or marinara sauce. Once you get used to more beans in your diet, experiment with meat substitutes, which look and taste like meat but are made of plant products.



Your second step: The next time youre at the grocery store, pick up one of the many pre-prepared vegetarian convenience foods. Sample several options to find the ones you enjoy.



Here are eight other tips for working more vegetarian meals into your eating plan while meeting all your nutritional needs:



Look for foods that are fortified with extra nutrients for a nutritional boost. Choose soy products that are fortified with calcium, vitamin D and B12.

Try tofu and soy crumbles, which are mild-tasting and absorb the seasonings and flavor of whatever you cook them with.

Eat plenty of dark, leafy greens, which are rich in iron and provide calcium.

Top salads, soups, stews, and omelets with beans, nuts, or seeds to add protein.

Add a once-daily multivitamin/mineral for nutritional insurance. See your doctor or registered dietitian if you are pregnant or have any other condition that could require extra supplementation.

Choose low- and nonfat dairy products.

Boost the healthy omega-3 fatty acids in your diet by eating fatty fish (if you include fish in your diet), enriched eggs, walnuts, flaxseed, and canola oil.

Try going meatless one day a week at first. You dont have to cook elaborate vegetarian meals; it can be as simple as having a veggie burger and salad for dinner.

Vegetarianism is a healthy lifestyle, but experts point out that lean meat, fish, and poultry also have nutritional benefits -- as long as you keep your portions moderate. To gain the health benefits of a vegetarian diet and still enjoy animal products, think of the meat, fish, or poultry as a side dish and fill the rest of your plate with plant foods. And be sure to choose the leanest cuts when you do buy meat.