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Three Day chicken – one chicken, 4 people, 3 meals
Teriyaki Glazed Salmon
Frittata
Meatloaf
Egg Muffins
Sausage Gravy
Barbecue Sauce

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Three Day chicken – one chicken, 4 people, 3 meals

1 chicken
1-2 tbsp Butter
Salt & pepper to taste
½ tbsp rosemary
½ tbsp thyme

Day 1
Rinse chicken inside and out. Pat dry. Spread butter over the top side of chicken, sprinkle with salt, pepper and herbs. Optional: You can tuck garlic cloves under the skin and put cut lemon and onion loosely inside the cavity. Bake @ 425 for 90 minutes or 450 for an hour. You can bake the chicken breast side down for the first half of baking to help keep the breast moist, and flipping back breast side up to get the skin crisp. I have tried this with chicken and turkey. Serve roasted chicken pieces with your favorite veggie and side. Remember portion size should be that of a side dish. Meat is not the main focus of our meals any more, but rather produce and whole grains. Do the prep with the remaining chicken on this day or the following day.

Day 2
Remove all the remaining chicken from the bones. Cube and freeze to use for a future stir fry or soup or put in the fridge to use in a day or two to top a green salad or for sandwiches.

Day 3
Put bones and any other unused parts (neck, feet,… but leave out liver) into a large pot and cover with water. Add onions, garlic carrots and celery. Simmer for several hours, up to 24 hours to get all of the flavor and nutrition out of the bones for a delicious, healthy homemade stock. Add water to pot if needed. Strain liquid into containers to store in the fridge or freezer. Use for soups or to cook pasta or grains such as rice or quinoa for added flavor, any where you would use stock.

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Teriyaki Glazed Salmon

1 lb salmon
3 tbsp soy sauce
Pepper
1 tsp spicy brown mustard
3 tbsp pure maple syrup

Combine all ingredients except salmon. Baste salmon and bake @ 450 for 10 minutes per inch of thickness. If your salmon is straight out of the fridge, it might take a little longer.

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Frittata

Olive oil or butter
4-6 oz mushrooms, chopped
1/3 cup onion, diced
1 garlic clove, minced
1 cup chopped swiss chard, stems removed
6 eggs
½ cup milk
1/3 cup cheese, grated
Salt
Pepper

In bowl, whisk together eggs, milk, salt & pepper. Saute onion and mushrooms in oven proof skillet until veggies begin to soften. Salt & pepper. Add chard and cook until wilted. Add garlic and cook one minute more. Pour egg mixture over veggies and cook on low until nearly set. Grate cheese over eggs and broil at 425 until eggs are completely set and cheese has melted.

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Meatloaf

1 lb ground beef
1 egg
1 small onion diced
1/2 small green pepper diced
1 garlic clove diced
1/2 cup buttermilk
1/2 cup + tomato sauce
salt, pepper, basil, thyme, oregano, rosemary
(you can use spaghetti sauce in lieu of tomato sauce, onion, pepper, garlic & herbs)
1/2 cup rolled oats

Combine all ingredients well and form into loaf pan. Bake at 350 until done, for about an hour. You can add additional sauce to the top of the meat loaf half way through baking, if you like.

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Egg Muffins

12 eggs
½ cup shredded cheese
½ med onion diced
½ cup diced mushrooms
½ cup chopped artichoke hearts
2 cups fresh chard, chopped
2 cloves garlic
Salt and pepper

Saute garlic and greens in pan until greens are wilted.
Wisk eggs and add shredded cheese, diced veggies and wilted greens, salt & pepper. Divide into buttered muffin tin. Bake at 350 for 20 minutes.

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Sausage Gravy

Brown ½ lb sage sausage, remove meat & drain all but 2-3 tbsp of fat from pan, adding butter or lard if needed to make amount. Stir ¼ cup oat flour into fat and cook on low for about 5 mins. Slowly add 1.5 cups milk, stirring over med high heat while gravy thickens. Add sausage back. Salt & pepper to taste.

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Barbecue Sauce

1 cup balsamic vinegar
6 oz tomato paste
1/3 cup maple syrup
1 garlic clove, minced
1 1/2 teaspoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Combine all the ingredients in a small saucepan and stir & simmer over medium low heat until reduced by 1/3, about 15 minutes.
For similar flavor at less cost, replace tomato paste with 1 cup of tomato sauce and use 1/4 cup of balsamic.

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