This is a healthy, Whole30/Paleo compliant menu!
Night one - Beer Can Chicken
Remove chicken from refrigerator, rinse and pat dry. Preheat oven to 450-degrees.
Place half full beer can on a rack in a baking dish. Lower chicken onto beer can so that the beer can is supporting the chicken as it sits upright. Note: for Whole30 compliance let somebody else drink the beer and half fill the can with chicken bone broth.
Loosen chicken skin around the neck and sprinkle breast meat with salt, pepper and fresh rosemary.
Put chicken in hot oven and roast for 15 minutes. Reduce heat to 325-degrees and continue roasting until meat thermometer inserted in chicken thigh reads 160-degrees. Remove chicken from oven, cover and let rest 10 minutes.
Serve the legs, wings and crispy skin with a fresh green salad and baked sweet potato jo-jos (baked in the oven along with the chicken).
Be sure and pour the pan drippings into a fat separator, and save the juice and the fat separately in the fridge.
Meal two - Chicken Protein Salad
Slice breasts from chicken carcass and chop breast meat into 1/4" dice. Place in a bowl, along with:
1 diced green apple
1 cup sliced red grapes
1 c diced celery
1/4 c chopped walnuts
1/3 c chopped green onion
2/3 c mayonnaise (home made is best, and here's a great recipe)
Kosher salt and fresh ground pepper to taste.
Mix well. Serve over lettuce and greens from the farmer's market. This will keep in the fridge for a week's worth of lunches.
Meal three - Chicken Sweet Potato Pie
Cut up two sweet potatoes into chunks, boil until soft and drain. Set aside.
Preheat oven to 375-degrees.
Chop chicken thigh meat into 1/4" dice, strip remaining meat from chicken carcass and dice, set aside. Save all bones.
Heat fat from baked chicken (first night) in a deep cast-iron skillet. Sautee in fat until soft:
1 diced onion
2 medium carrots, chopped
2 stalks celery, chopped
1 c kale or Brussels sprouts, chopped
2 fat cloves garlic, minced
Add chicken to skillet, pour 2/3 c chicken bone broth in along with juice from first night's baked chicken. Add 1 t fresh minced thyme and 1 t fresh minced rosemary.
Mash sweet potatoes with a splat of ghee and some coconut milk, mixed. Spoon sweet potatoes into skillet over chicken mixture. Bake until top is browning and juice is bubbling, about 20-25 minutes.
WHILE THE PIE IS BAKING - put the chicken carcass and any chicken bones in a separate pan in the oven and roast until brown.
Meal Four - Chicken Bone Broth
Place the roasted chicken carcass and bones into a large slow cooker. Add:
1 teaspoon salt
2 tablespoons apple cider vinegar
2 large onions, unpeeled and coarsely chopped
2 carrots, scrubbed and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch fresh parsley
2-3 garlic cloves, lightly smashed
Water to cover
Turn cooker on high, bring to a boil, then cover and reduce heat to low. Let it cook 18-24 hours, the longer the better. Strain.
This will keep just fine in the fridge for 3-4 days, or will freeze up to a year. Drink it like tea or use it as the basis for recipes like risotto, chicken veggie soup, or any other of the million recipes that call for chicken stock.