Custom SECONDS PRO App Interval Timer:
BONUS MEAL PREP RECIPES BELOW:
QUICK & EASY CHICKEN SOUP RECIPE
1 lb. chicken breast OR rotisserie chicken
16 oz of chicken broth (store bought or homemade*).
4-6 cups water (depending on how rich you want it to be, you can always add more as it simmers, so start with less)
3 large carrots, chopped
3 celery stalks, chopped
1 onion, chopped (optional)
2-3 Garlic cloves (or garlic salt)
1 Bay Leaf
Salt and Pepper to taste
1 tbsp EVOO or other good cooking oil
Optional - saute the celery, carrots, onion, and garlic in oil for a few minutes, until aromatic. Add other ingredients. Bring to a boil, cover & simmer for at least 20-30 minutes, but the longer you simmer, the better the ingredients will blend and the more tender the chicken will be.
Super fast - Throw them all in the pot at the same time, then follow the same heating instructions as above.
Optionally, you can add any other veggies or even noodles depending on your tastes. I usually raid the fridge and see what needs to be used and make a surprise chicken soup. Favorite additions: mushrooms, potatoes.
2 MEALS, 1 CHICKEN TECHNIQUE
Preheat oven to 325
Buy a whole chicken. Rub EVOO over the bird. Season with fresh or powered versions of the following: garlic, salt, pepper, rosemary or thyme. Add a splash of white wine or balsamic vinegar.
Place chicken in a lidded baking dish and bake covered for appx 2-3, hours, checking in on the chicken in 30 minute intervals. Depending on the oven, sometimes that will be enough to crisp up the chicken, but you can remove the lid towards the end to let the chicken skin crisp.
Use the legs, wings, and possibly thighs for a meal.
Now you will have mostly white meat left and a lot of liquid at the bottom of the pan. You can refrigerate as is, or if transferring to storage containers, make sure to store all the juice at the bottom of the pan.
Once the juice is cooled, the fat will create an opaque layer at the top. You can skim it off with a spoon and use it as cooking fat for veg or toss it. Underneath you will have a golden, gelatinous layer. That is your broth. It is dense and rich. Now you can use it as your broth with the remaining chicken for the soup recipe.
BYO CHILI RECIPE
1.5 - 2 lbs meat of choice
2 bell peppers, any color, chopped
1 stalk of celery, chopped
30 oz tomato sauce
4-5 cups of water
Cup of chili powder (we like a strong chili flavor, you can adjust)
2 Tbsp of cumin
Tsp of paprika
Tsp of turmeric
1 Bay leaf
3-4 cloves of garlic or garlic powder/salt to taste
30 oz of beans of your choice, you can mix them up
Small container of white mushrooms, chopped - trust me on this
Salt and pepper to taste
Optional small red onion, chopped
Optional cayenne pepper to taste for kick
Brown the meat. If it's very fatty, drain most of the fat so the chili isn't too oily. We’re using elk in this video, a lean & tender red meat. But we also use grass-fed beef or bison. Be sure to mix your protein sources and buy from local grass-fed farms whenever possible.
Add the tomato sauce and water.
Add all the other ingredients and bring to a boil. Simmer for at least 45 minutes before eating, however, ideally at least for 3 hours for max flavor and meat tenderness. Sauce will thicken over that time. You can always add water if it is thicker than you'd like or remove lid to encourage evaporation to thicken if you want a very thick, chunky chili.
Eat alone for more of a shred stimulus or top with cheese, sour cream, avocado, jalapenos for more of a gainz stimulus. The options are endless. You can also bake a potato or sweet potato and top with chili for a complete meal on a higher-activity day.