Turn 1 Roast into 3 Meals

As a cook, when I plan a meal I first select the protein source and then figure out what I want to do with it.  It can be what I found on sale that day or what I have in the freezer. The protein is the star of the show but there are many more actors on stage; lots of vegetables and whole grains. Here is how I took one roasted chicken and made meals for 3 days plus I had a gallon of chicken broth on hand to use in future recipes and to make soup. When I did the math I saved more on having to buy the chicken broth ($12.00) than I did when I bought the chicken ($8.00); I guess you could say I made money:)

Day one, roast a chicken (or if you are stressed for time buy a roasted bird at the grocery store).  Serve with two types of vegetables and a grain (roasted veggies and rice). For a family of four, you only need to serve ½ of the chicken because even though protein is the star, the focus of a healthy plate is the vegetables (1/2 the plate). A deck of cards is about 3 ounces and that is the serving size for adults, depending on the age of your child you would serve less [ go here for serving sizes http://www.buildhealthykids.com/servingsizes.html

Day two, cut the meat off of the bone leaving a small amount on the bone for making stock.  The meat you get off the bone should be enough for making quesadillas, creamed chicken, home made pizza or great sandwiches. Here is half the creamed chicken I was able to make.  The trick is I add so many vegetables that the dish is now enough for 2 more meals.  I added steamed sweet potatoes, carrots, asparagus and peas to a white cream sauce with mushroom and onions.  I served it over toasted whole grain bread.

Day 3 (or the night of day 2 if you are not too tired)  take the chicken and put in a large pot with enough water to just about cover it; bring to a boil and simmer for 1 hour; cool and pick off the meat.  I have over 1 gallon of rich chicken broth that I am going to use to make soup.  If I am stressed for time or my family is sick of chicken, I will just freeze the stock and make the soup on another day. By day 3 my family is sick of chicken so I saved the rest of my creamed chicken for the next day and served pasta tonight for dinner.

The formula for making meat last longer is to add 4 times the amount of vegetables every day you serve it.

Nutrition Advice Hasn’t Changed since 1937!


I came across a magazine that was published in 1937 and distributed to new mothers.  Here is how the article started: “The American housewife today is offered an opportunity such as never before been known in the history of our country.  This opportunity is one of cooperating with her government in a national crisis, by intelligent planning, buying and preparation of daily food for her family. To make a strong nation, we must have strong individuals; and to have strong individuals, we must have proper nutrition.”  1937 was a time when finances were scarce, some food was rationed, and many had to live on little. Is some of that sounding familiar to many today?

4 types of food were listed to serve as a guide for mothers when making meals and snacks. Moms were asked to serve food from each group every day until “new discoveries produced a guide that was better”.  The 4 types of food were:

  1. Body building and repairing: protein and minerals. This included the food groups “meats/beans”, including legumes, “dairy” and whole “grains”.
  2. Body regulating: vitamins and minerals: Included “milk” and soy beans
  3. Energy foods: starches, sugars and fats
  4. Roughage or bulk materials: included “fruits”, “vegetables” and “whole grains”

It certainly looks identical to what we are asked to follow today. I guess in 75 years a healthy well balanced diet hasn’t changed despite the enormous efforts of scientists and nutritionists to fine tune it. That is not to say that we haven’t learned things along the way but I think the single most irrefutable fact is that a healthy diet is made up of fruits, vegetables, whole grains, dairy, meats and legumes. Taking these whole foods and processing the life out of them has cost many years off of their life. Stick to eating as close to nature as possible and you will never go wrong.


Dr. Deb on the Rhode Show – Baked whole grain chicken fingers

Baked whole grain chicken fingers over a tossed salad with choice of light dressing, along with sliced apples dipped in caramel and glass of milk. with Dr. Debbie Kennedy on The Rhode Show.


  • Chicken breast
  • Milk
  • Whole Grain Bread Crumbs
  • Salad Dressing
  • Apples
  • Lemon Juice
  • Caramel Dip


  • Make chicken fingers
  • Pound chicken breast to tenderize
  • Dip in milk
  • Dip in whole grain bread crumbs
  • Bake in the oven
  • Peel and slice the apples
  • Spritz with lemon juice, so they don’t brown
  • Dip in a caramel dip
  • Select dressing for salad

Baked whole grain chicken fingers : foxprovidence.com