Kitchen 101: Eating for One – 7 Meals from One $10 Chicken (Part 2: The Breakdown)

This is the step most home cooks skip…

…and it’s the reason they end up eating the same meal for days — or worse, throwing food away.

In Part 1, we roasted the chicken.
Now Chef Ian shows you how to break it down properly so you get:

✔ Multiple meals
✔ Zero waste
✔ Variety across the week
✔ A system you can repeat anytime

This isn’t leftovers…
👉 This is planned cooking.

What This Episode Covers

• How to break down a cooked chicken safely and efficiently
• How to portion for “meals for one” (~100g serves)
• What goes in the fridge vs freezer
• How to use every part of the chicken (including the carcass)

What You’re Working With

From Part 1:

• 1 roasted 1.6kg chicken
• Remaining roast vegetables (optional use later)

Step-by-Step: The Breakdown

Step 1: Let It Rest (If You Haven’t Already)

• Chicken should be cooled slightly after roasting
• Easier to handle, better texture when pulling apart

Step 2: Remove the Meat

Working over a tray or board:

1. Remove:
   • Breast meat
   • Thighs
   • Drumsticks
   • Wings
2. Strip all usable meat from the bones

👉 Chef Tip:
Don’t rush this — there’s always more meat there than you think.

Step 3: Separate for Versatility

• Keep breast meat separate (lean, great for salads, wraps, lighter meals)
• Keep thigh meat separate (juicy, perfect for stir fry, pasta, curries)

👉 This is how you avoid “same meal syndrome”

Step 4: Slice, Don’t Shred Everything

• Slice breast neatly
• Rough chop or shred thigh meat

👉 Different textures = different meals

Step 5: Portion Like a Chef

• Aim for ~100g per portion
• Place into small containers or bags

✔ Controls cost
✔ Stops overeating
✔ Makes meals quick and repeatable

Step 6: Fridge vs Freezer

• Fridge: 2–3 days worth
• Freezer: Remaining portions

👉 Label if needed (but keep it simple)

Step 7: The Carcass = Liquid Gold

Do NOT throw this out.

• Bones
• Skin
• Wing tips

👉 This becomes stock for a future meal

This is where real value comes from:

• Flavour
• Nutrition
• Another completely different dish

Chef’s Tips

• Chicken thigh is your best friend for reheating
• Portion first, decide meals later
• Variety comes from how you use it, not what you bought
• This is how chefs cook — not from scratch every night

What You’ve Just Created

From ONE chicken, you now have:

• Multiple ready-to-use protein portions
• Cooked veg for extras
• A carcass for stock

👉 In under an hour, you’ve set up a week of meals

Make-Ahead System

This is your new habit:

1. Cook once
2. Break down
3. Portion
4. Store
5. Create different meals‍

Skill Focus

• Protein breakdown
• Portion control
• Kitchen efficiency
• Waste reduction
• Thinking like a chef

Final Thought from Chef Ian

“Most people think cooking for one is the problem…

It’s not.

It’s cooking without a system.

Once you learn this step — everything gets easier.”

Watch the Full Tutorial 👉 Here