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FUEL YOUR BUSY WORKWEEK WITH FIVE COMPLETE MEALS MADE FROM TWO ROTISSERIE CHICKENS. I don t know about you, but my weekdays tend to be a little crazy. Unfortunately, cooking healthy meals can sometime take a back seat to all the other things that I ve got going on. That s when the humble rotisserie chicken comes in to save the day. It's hard to find a more convent source of protein that can be used at a moment s notice. The following recipes are entirely based off of two rotisserie chickens. They also use many of the same ingredients, so ideally you ll just need to make one stop at the grocery store to gather everything you need for a weeks worth of meals. I hope you enjoy! 2
Not all rotisseries are created equal Most supermarkets generally carry some form of rotisserie chicken, but they can vary greatly in terms of quality and ingredients. Your mission is to find a rotisserie with one ingredient: chicken. I m a fan of the Naked organic rotisseries from Whole Foods. Feel free to roast your own The whole idea behind using rotisseries is to save you precious time. If you have the bandwidth to roast a couple chickens on your own, however, go for it. In the end you ll have much better control on the quality of your chicken. Check out an easy roasting technique HERE Save the bones Make sure you save all of the leftover bones and wing tips from your chickens. You ll use them to create a tasty broth used in the cabbage soup recipe. Tip: you can freeze the bones * for later use. 3
Shopping List: 3-4 pound rotisserie chicken (2) Eggs (1 dozen) Tomatoes (3) 28 oz. can diced tomatoes Cucumber (1) Carrots (1 pound) Baby Spinach (16 oz) Spring Mix or other salad greens (8 oz) Bok Choy (1) Green Cabbage (1 small) Red Pepper (1) Jalapeno Pepper (1) Avocado (1) Frozen Cauliflower Rice (or one small cauliflower) Shiitake Mushrooms (6 oz) Baby Bella Mushrooms (6 oz) Lemons (2) Limes (2) Yellow Onions (2) Red Onion (1) Garlic (2) Ginger Cilantro Thyme Mayonnaise Fish Sauce Apple Cider Vinegar Coconut Amino Coconut Cream Cashews Coconut Oil Ghee Olive Oil 4
Citrus Chicken Egg Wraps Directions: Shredded rotisserie chicken breast is marinated in lemon and lime juice, crisped in coconut oil and then used to fill an egg wrap to make a tasty meal that works for any time of day. Ingredients: Serves: 2 2 cups shredded rotisserie chicken breast Juice from 1/2 lemon Juice from 1 lime 2 eggs 1 tablespoon + 1 teaspoon coconut oil 1 cup chopped spinach 1 tomato, chopped 2 tablespoons red onion, minced 1/2 jalapeño, seeded and finely minced 1 avocado, sliced Salt and pepper Combine the chicken, lemon juice, and lime juice in a small bowl. Mix well and marinate for 5-10 minutes. Meanwhile, beat each egg in a separate bowl with a dash of salt and pepper. Heat a small skillet over medium heat and add 1 teaspoon of coconut oil. Add one beaten egg to the skillet, swirling to coat the bottom of the pan. Cook for a few minutes until the egg starts to firm up, then flip it over and cook for 1-2 minutes on the other side. Repeat for the remaining egg. Wipe the skillet clean, then add a tablespoon of coconut oil and bring to high heat. Add the chicken and let it cook undisturbed for 4-5 minutes until it starts to brown. Stir, and cook for another 3-4 minutes. Layer each egg with spinach, chicken, avocado slices, tomato, onion, and jalapeño. Wrap and enjoy. 5
Chicken Legs with Roasted Potatoes and Creamed Spinach Directions: Preheat the oven to 400 F. In a large mixing bowl, combine the olive oil, salt, and pepper. Add the potatoes and toss until coated. Transfer the potatoes to a baking sheet and place in the oven. Roast for 25-30 minutes, then add the chicken legs to the sheet and cook for another 10-15 minutes until the potatoes are tender and the chicken is heated through. Meanwhile, heat the ghee and olive oil in a large saucepan over medium high heat. Add the onion and cook until tender, about 4-5 minutes. Add the garlic and cook until fragrant, 30 seconds. Rotisserie chicken legs are served with two easy sides oven roasted potatoes and creamed spinach for a satisfying weeknight meal. I like to add the chicken legs to the potatoes as they finish roasting to warm them up and crisp the skin. Ingredients: 2 rotisserie chicken legs Serves: 2-3 For the Potatoes: 1 1/2 pounds small red potatoes, quartered 1 tablespoon olive oil 1/2 teaspoon salt 1/4 teaspoon black pepper For the spinach: 8 cups baby spinach, chopped 1/2 yellow onion. diced 3 cloves garlic, minced 2 tablespoons ghee 1 tablespoon olive oil 1 1/2 cups coconut cream 1/4 teaspoon nutmeg zest from 1 lemon salt and pepper to taste Working in batches, add handfuls of the chopped spinach to the pan, stirring constantly as it wilts. Pour in the coconut cream then add the lemon zest, nutmeg, salt, and pepper. Bring to a low simmer. Cook for 10-15 minutes until thickened. 6
Asian Chicken Salad-Salad Directions: Fish sauce is the secret ingredient that adds an incredible boost of flavor to an otherwise simple chicken salad. Serve it on a pile of fresh greens and vegetables for a quick and easy lunch. Serves: 2 For the Chicken Salad: 2 cups cubed rotisserie chicken (mix of white and dark meat) 2 tablespoons minced yellow onion 1 tablespoon chopped cilantro 2 tablespoons crush cashews 1/3 cup mayonnaise 1 teaspoon fish sauce 1 teaspoon lime juice salt and pepper to taste For Serving: 4 cups field greens 1 cucumber, sliced 2 tomatoes, sliced 2 carrots, julienned In a large mixing bowl, combine the mayonnaise, fish sauce, and lime juice. Add the remaining chicken salad ingredients to the bowl and mix well. Divide the greens and sliced vegetables between two plates and top with a heaping scoop of the chicken salad. 7
Chicken Stir-fry with Shiitakes and Bok Choy Directions: Heat the coconut oil in a large wok or skillet over high heat. It tough to beat stir-fries when it comes to quick meals. The most time consuming part it chopping the vegetables. You can substitute with a frozen stir-fry mix to save time. Serves: 2-4 ingredients: 2 cups cubed rotisserie chicken 1 head bok choy, leaves and stems separated and chopped 1/2 yellow onion, sliced 1 red pepper, sliced 1 carrot, thinly sliced 5 oz. shiitake mushrooms, sliced 3 garlic cloves, minced, 1 inch ginger, peeled and grated 2 tablespoons coconut oil 3 tablespoons coconut aminos 1 teaspoon fish sauce salt and pepper to taste For Serving: Fresh Cilantro Crushed cashews Prepared cauliflower rice Add the shiitake mushrooms and cook until they start to brown, about 2-3 minutes. Add the onions, peppers, carrots, and bok choy stems. Cook until tender, about 3-4 minutes. Push the vegetables to the side of the pan and add the garlic and ginger. Cook until fragrant, about 30 seconds. Finally add the chicken and bok choy leaves. Pour in the coconut aminos and fish sauce. Cook until the bok choy leaves are wilted and the chicken is heated through. Season with salt and pepper to taste. Serve on top of the cauliflower rice. 8
Pressure Cooker Cabbage Soup Directions: Place all the stock ingredients in the pressure cooker and add enough cold water to cover (should be around 8-10 cups). Lock the lid, then set for high pressure for 30 minutes. Meanwhile, prep the vegetables for the soup. Once the timer goes off, allow the pressure to naturally release for 15 minutes, then fully release the pressure and remove the lid. Strain the broth into a large bowl. Add the soup ingredients to the pressure cooker. Pour in the broth. Lock the lid, and set on high pressure for 15 minutes. Release the pressure. Season with salt and pepper to taste and enjoy. This recipe is a two-step process that involves making a broth out of your rotisserie chicken carcasses using a pressure cooker. The broth is then used to make a hearty cabbage soup that will feed you for a couple days. Serves: 4-6 For the Stock: 2 rotisserie chicken carcasses 1 onion, quartered 1 carrot, cut into chunks 1 inch knob of ginger, sliced 1 tablespoon apple cider vinegar 1 teaspoon fish sauce 1-2 bay leaves For the Soup: 1 small head of cabbage, shredded 3 carrots, peeled and sliced 6 oz. baby bella mushrooms, sliced 1 onion, diced (1) 28oz. can diced tomatoes 3 cloves garlic, minced 2 tablespoons fresh thyme salt and pepper to taste 9
For more great recipes and meal ideas, be sure to check out: www.thesophisticatedcaveman.com And follow me on Instagram! @sophisticatedcaveman Copyright 2017 Brian Kavanagh. All Rights Reserved. No part of this publication may be reproduced or redistributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the author. 10