Friday, August 1, 2008

Organic Math: 1 Hen = 3 Family Meals

Welcome to Fun Food Friday, and congratulations to our lucky Chicobag winner, Jane, who won the drawing. I'll be delivering her bright new Chicobag personally, as she is local to me. How handy to be able to thank her personally for her blog comments and ideas.

Today, I'm starting a 5-part series on how to make 3 family meals with one Organic Hen. Since most of us do our major grocery shopping on the weekend, it makes good sense to start this project off with a trip to the market, thus the shopping list for your three meals follows. Don't worry, I've got this trio down to a science as far as making it easy. I'll guide you through some quick tips to speed it along. The 3 meals are:

  • Roasted Hen with potatoes, carrots, onions with green salad
  • Chicken and Rice with broccoli , with mango and raspberry salad
  • Vegetable soup, made with homemade Organic chicken broth (from your hen, of course), with cornbread or herb bread. You can pick up packaged organic corn bread mix at places like Whole Foods Market, or use your breadmaker and have a little fun being creative.

Now, let's go shopping:

Meat Department

1 Organic Hen

Produce Aisle--All Organic Produce

3 yellow onions

5 medium potatoes

1 small bag carrots

1 small head broccoli

1 small head cauliflower

1/2 pound green beans

4 ears corn

1 small head cabbage

1 bag Romaine lettuce hearts

1 cucumber

1 bunch green onions

2 tomatoes

2 Mangoes

1/2 pint raspberries



Dry Goods

Organic cooking spray, either Canola or Olive Oil

Seasonings: Bottled, dry basil (you can use fresh if you prefer), Sea salt, pepper, poultry seasoning

1 1-lb. bag of rice, white, wild and brown rice mixed is my preference and 1 envelope of seasoning (your choice), OR

1 box rice and seasoning, your choice

1 pkg. organic cornbread mix OR ingredients for your own recipe

I think you'll agree this is a healthy shopping list. Add the rest of your week's list to this and you're one your way. When you get home, unpack and wash all the vegetables before you store them. Monday's hen recipe will be prepared in the oven, but if you prefer to use your Crock Pot or slow cooker, you'll need to do some prep to be ready to load it early in the morning on the day you make it. So here's a night-before preview for you slow cooker lovers:

First, prepare everything for the salad except the tomatoes, and store all in the crisper. They lose flavor in the refrigerator, so wait till you're ready to serve to cut them up.

Peel and rinse the potatoes and store covered in water in the refrigerator. Clean 5 carrots, slice and store. Cut 2 medium or 1 large onion into 8 wedges and store with the carrots.

Clean out and wash the chicken thoroughly, making sure to clean all surfaces and utensils with hot, soapy water afterwards to prevent Salmonella. Dry the chicken with paper towels, wrap and store overnight in the refrigerator.

If you'll need to leave the house really early, go ahead and get out your pan, seasonings, and preparation utensils for in the morning--one less thing to do when you're rushed to get the kids off and you to work. Speaking of the kids, you could make their sandwiches tonight to give you more time in the morning for the chicken. That said, I do hope you'll have time to roast it in the evening; it is simple and delicious. Best of all, while the house fills with the wonderful smell of a savory dinner, you can spend some quality time with the kids--homework, reading, whatever. Once dinner is in the oven, you will have little to do except baste occasionally, if you prepare the salad ingredients earlier. Better yet, get your kids involved in the salad prep; they're more likely to sample things they have prepared themselves. Now that I have found myself in Monday's post, I'll sign off for the weekend and some time with my family and dogs. Hope you have a great one too.

2 comments:

Anonymous said...

I really am enjoying reading your blog, Carrie. Keep up the great work! Barbara Kingsolver has written a new book: Animal, Vegetable, Miracle which focuses on eating produce from our more immediate surroundings, and what effect that has on, not only our lives, but on the world.
Eleanor

bakersbakery said...

Hi Carrie!
I recently roasted a chicken and then today linked to your 1 hen = 3 family meals from my site! :-)

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