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February 5, 2013

10 Easy Steps to Cutting Up a Whole Chicken

Cooking Matters is a 6-week nutrition education and cooking program that empowers clients and their families with the skills, knowledge and confidence to prepare healthy and affordable meals. This week’s Cooking Matters Cooking Class focused on cooking lean and low-fat products while maximizing your food dollars.

A great way to save money is to buy an entire chicken and break it down. For only $5.54 we purchased a 5.59 lb chicken (we got an extra discount with our grocery store membership card). With just one whole chicken, we made 10 cups of chicken broth and a chicken dinner for 9 with leftovers to store in the freezer for next week. 

You can save some money next time you’re looking to serve up a delicious dinner by following these steps for cutting up a whole chicken.

1. Set the chicken breast side up on a cutting board and grab a sharp knife.

2. Pull the wing away from body and cut top down through the joint.

3. Cut the skin (not the meat) between the leg and body to see where the leg connects.

4. Break the hip by holding a leg in each hand and bend the legs backwards until the joint pops.

5. Lay chicken on its side and cut the leg away from the body.

6. Separate the leg and thigh by bending the leg and cutting through the joint. Repeat on the other side.

7. Make a shallow cut along the breastbone and loosen the meat from the bone using your fingers.
8. Cut the breast away from ribs by making small cuts with your knife tip and pulling the meat away from bone.

9. Repeat steps 7 & 8 for the other breast.
10. Sanitize, Sanitize, Sanitize…your cutting board, knife, and hands!

Brittany Lawrance, RD, CNSC, LDN, Community Dietitian

Brittany is a registered dietitian and has been with Food & Friends since October 2012. Her previous experience was working as a clinical dietitian on the pediatric hematology and oncology unit at Children’s National Medical Center. Brittany completed her dietetic internship in Baltimore, Maryland through Sodexo-Mid Atlantic and is a graduate of Bluffton University in Ohio. She enjoys traveling, playing tennis and softball, making crafts, and has a new found love for leading cooking classes. Learn more about Food & Friends' nutrition services.

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