Waste not, Want not, Chicken

I absolutely love buying a whole chicken. It is by far one of the best supermarket values there is. Not only is it a great buy financially, you can easily get two to three uses out of one chicken! I appreciate being able to fully utilize an animal and not wasting its gift to us, and this is incredibly easy to do with a chicken.

First off you need to roast that baby! Stuff it fully of aromatics and cook it nice and slow. Once the chicken is roasted you have meal number one. You can eat it as is, cutting it into pieces; legs, thighs, breast and wings. Personally, I enjoy eating the dark meat with some whipped cauliflower and veggies and saving the breasts for my next days lunch… chicken salad!

There are a million and one chicken salad recipes, I like to think this one slightly unique in its use of tarragon. The liquorice flavor of tarragon is subtle and earthy and absolutely magical with chicken! Add some walnuts for crunch and youre set!

Whats left you may ask? Chicken Stock of course!!! Nothing beats a homemade stock! There simply isn’t a store bought product that can fully mimic that low and slow flavor you get when you make stock yourself. Furthermore the nutritional content is so much greater when you make your own stock. “Bone Broth” has gained mainstream popularity as of lately, but this broth, is nothing new, its how your grandma made stock and her mother and so on and so forth. Its ancestral wisdom and knowledge at its finest, once again not only honoring the whole animal and following the “waste not want not” proverb, it is also a super health food! Yes, once again I am talking the praises of gelatin and collagen! This stuff is amazing for you!!! It is no coincidence that Mama always makes you chicken soup when you’re sick… there is real science to this loving gesture! If you are unfamiliar with the two I highly recommend doing some research yourself. Now on to the recipes!

Roasted Lemon Pepper Chicken

Photo Apr 08, 9 32 06 AM


1 whole chicken, giblets included

2 lemons

2 cloves garlic

1 handful parsley

2 sprigs tarragon

1 sprig marjoram

2 tbs salt

1 tbs cracked black pepper

1 tbs olive oil


  1. Preheat oven to 375′
  2. Clean chicken, making sure to reserve giblets and innerds, they will be using later Photo Apr 08, 7 58 57 AMon in the chicken stock.
  3. Pat chicken dry
  4. Slice lemons into rings, law 4 rings down into a 9×13 cake pan or roasting pan. Place chicken onto lemons.
  5. Stuff chicken with 4 lemon slices, the herbs and garlic, salt and pepper
  6. Add olive oil to top of the chicken and rub evenly
  7. Add remaining sliced lemons to the top of the chicken and generously season the bird with salt and cracked black pepper
  8. Place chicken in the oven. Baste chicken every 30 minutes with the drippings it creates in the bottom of the pan.
  9. Cook chicken for roughly 30 minutes per pound or until internal temperature reaches 175-180 and juices from the thigh run clear. A 3 pound chicken takes roughly 1 1/2 hours to cook. Check chicken with thermometer after the first hour has passed.
  10. Let chicken rest for 15 minutes before carving to maintain juiciness.
  11. Once chicken has been carved, eaten, SAVE THE BONES! The bones and reserved gizzards can be placed in a plastic ziplock bag and saved in the freezer for months. Once you have 2 chickens worth of bones, you have the makings to an incredible chicken stock! See below!


Homemade Crock Pot Chicken Stock, Nanas Bone Broth

Photo Apr 09, 10 55 29 AM

The amazing thing about this recipe is that it not only uses the leftover chicken, it also provides a means for utilizing veggie scraps! When doing your meal prep, save your celery tops, carrot tops, onion scraps. You can freeze these as well as the bones for months. When you are ready to make your stock you simply dump all the frozen goodies into the crock pot and fill with water and seasonings. This makes your stock practically priceless, literally!


2 whole chickens worth of bones, carcass, and gizzards.

Photo Apr 08, 8 06 53 AM

3 stalks of celery or 1 cup worth of celery scraps

2 carrots roughly chopped or 1 cup worth of carrot scraps

1 onion roughly chopped or 1 cup worth of onion scraps

1 cup of fresh parsley

2 sprigs of marjoram, if you made the roasted chicken above, you likely have left over herbs!

Photo Apr 08, 10 31 45 AM

1 sprig of tarragon

2 cloves of garlic whole

2 tbs black pepper or  1 tbs whole black pepper corns

4 tbs Himalayan pink salt


  1. Place all ingredients into crock pot, I have a 6 quart pot. I like to crack open some of the bones as it will aide in releasing the collagen.
  2. Fill crock pot with water until everything is covered and pot is almost completely full. I leave about an inch unfilled.
  3. Set crock pot to high for 6 hours.
  4. Reduce heat to low and simmer another 6-18 hours… yes it can really go that long! I generally simmer my stock for no less than 12 hours. Typically I’m happy around 18 hours.
  5. Cool stock till warm, not hot, slightly above room temperature.
  6. Strain broth through a fine mesh strainer. Sometimes I do this twice to remove all the herbs and bits and pieces.
  7. Store broth in freezer safe containers or mason jars. I typically get 3 quarts of broth from one batch.
  8. Stock is good to store in the fridge for a week but can last up to 6 months in the freezer as long as it is stored properly. The sign of an excellent bone broth is one that looks like jelly! It means that all of the gelatin and collagen have released. The stock will liquefy again once heated.

Photo Apr 11, 12 48 51 PM (1)

Tarragon Roasted Chicken Salad

Serves 12, 1 net carb per serving

Photo Apr 09, 10 55 07 AM


2 roasted chicken breasts, diced. I reserve the breasts from my roasted chicken above!

1 cup of good quality mayonnaise

1/4 cup chopped tarragon leaves

1/3 cup chopped walnuts

1/4 cup finely diced red onion

salt and pepper to taste


  1. Add chicken and mayonnaise to bowl and mix well. As you mix chicken should start to shred slightly.
  2. Add in tarragon, walnuts, onion, salt and pepper and mix well.
  3. Serve on a salad or one of my Dairy Free Keto Waffles for a great sandwich.








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