I make meal planning as easy and efficient as possible to yield the most number of meals. This is what I mean by “smart” meal planning. One example is chicken. My metabolic balanceⓇ plan includes chicken breast. It is on my plan as a breakfast and a dinner. I have learned that when a protein group repeats on a meal plan it is not random. It suggests that food contains very important nutrients for that particular person.
When I cook a whole chicken I have enough breast for 3-4 meals and the other parts are shared with the family. Having the carcass for broth is an added plus. I wanted to let readers in on a secret, not every plan is restricted to chicken breast like mine. It is an individual matter. Enjoying the dark meat is encouraged as a deviation meal. Dark and light meat should not be eaten together at the same meal in keeping with Rule 5 (do not mix protein groups in one meal) as the biological values are different.* Caution: mixing proteins may wreck digestion havoc. My advice, leave it alone until Phase 3…
It’s easy it is to prepare a whole chicken. I prefer an organic chicken that has been pasture raised on a local farm. I recommend clients look for chicken without antibiotics at least. No sense to worry about hormones; hormones are not allowed for poultry in the US.
There are many ways to prepare a raw chicken for cooking. But generally it is considered best to thaw a frozen chicken in the refrigerator. Some like to cook it at room temperature. I wash it and pat it dry with paper towels, even though it is not advised to wash a chicken. Old habits don’t die sometimes. Some like to remove the oil gland from the tail.
Today, before cooking I coated it with organic rapeseed oil mixed with sea salt and then
sprinkled it with cracked black pepper, oregano, rosemary and paprika. I stuffed it with a whole orange for extra flavor. I pierced the orange skin first with a knife to allow the juices and oils to come out more freely. Every time I cook one I try to change up the seasoning.
I bake it in a preheated oven at 350°F for 150 minutes or until the thermometer says the internal temperature is between 165 and 170. Cool, slice, and serve. Add a little of the drippings. Yum! If you are past the strict part of Phase 2, please, enjoy the crispy skin.
*If you are interested in finding out more about metabolic balanceⓇ, here is a Kindle book by Dr. Wolf, creator and founder of the program.
I am Myra and I am a metabolic balance coach & a homeopath. If you like this post you may want to visit my other blog.
Feature photo and photo credit: Myra Nissen