Tuesday, May 20, 2014

Make the Most of a Chicken: Low-FODMAP Broth & Stock

Low-FODMAP Chicken Broth & Stock  /  Delicious as it Looks

What is the difference between broth and stock? According to the Food Network, broth is made from the meat and stock is made from the bones. But then I've seen stock called bone broth too. Whatever it's called, it's very delicious and nutritious.



I've been reading a lot lately about how nourishing and healing bone broth can be. It can help heal the gut and fight joint pain and inflammation, according to Mercola.com. The bone broth has tons of easily-absorbed minerals and the gelatin helps soothe the gut lining. If you have IBS or other digestive issues, I highly recommend adding bone broth to your diet! Over the winter, I ate chicken soup made with homemade bone broth almost every day for lunch and I think it really has helped heal my gut. The stock, in addition to removing dairy from my diet, has really been the key to getting my belly back on track.

Low-FODMAP Chicken Broth  /  Delicious as it Looks
Stock/bone broth is definitely more flavorful than broth. It's something to be used for soups and stews, where the stock flavor will really stand out. I like to use the less flavorful broth for dishes that use less broth, like the sauce on my Chicken Dijon recipe.

I find the easiest way to make bone broth is to buy a rotisserie chicken. The meat is so moist and flavorful and perfect for soups, casseroles and salads. Just simmer the chicken bones with some veggies all day. The longer it cooks, the better, which is why a slow cooker works great.

Low-FODMAP Chicken Broth  /  Delicious as it Looks

I also like to make broth and stock using a whole chicken. First, you make the chicken broth by simmering the whole chicken. Then the meat is separated from the bones and the bones are simmered to make the stock. It's really easy. To keep it low-FODMAP, I use just the green parts of scallions to give the broth and stock a slight onion flavor. Be sure to add the acid in the form of vinegar or lemon juice. It helps draw the minerals out of the bones.

Here are my recipes for Chicken broth and stock, which I have been refining over the past winter. I've learned a lot since I posted my first chicken stock recipe! Back then I called it broth, even though it was stock - I've since updated the title. After you have the stock made, try my favorite Chicken Noodle Soup recipe, which works great with rice too. I like to freeze the remaining broth in individual containers in different sizes (i.e. 1/2 cup, 1 cup, 2 cups).

print recipe

Homemade Chicken Broth
Low-FODMAP, Gluten-Free
makes about 4 quarts (16 cups)

Ingredients

1 whole chicken (2.5 to 4 pounds), giblets and neck removed
2 large carrots, scrubbed and unpeeled, cut into 1" pieces
1 rib celery, scrubbed and cut into 1" pieces (or just the leaves if you are sensitive)
1 bunch green onions, green parts only, cut into 1” pieces
6 sprigs fresh Italian parsley
3 bay leaves
¼ teaspoon whole peppercorns
Water to cover chicken

Directions

  1. Combine chicken, vegetables, herbs and seasonings in a large pot or Dutch oven. Add enough water to cover the chicken by a few inches. Bring to a boil over high heat. Reduce heat to low, cover and simmer one to one and a half hours, or until meat starts to fall off the bone.
  2. Remove chicken from pot and set aside. Remove chicken meat from bones and set aside to use for soup or casseroles. Use the bones to make stock (recipe below).
  3. Strain the broth through a fine-mesh sieve and discard the solids.
  4. Cool completely and refrigerate until fat solidifies on top. Skim fat off the top and discard.
  5. Either use broth right away or freeze in different size portions so it is ready for your favorite recipes.




Homemade Chicken Stock (i.e. Bone Broth)
Low-FODMAP, Gluten-Free
makes about 2 quarts (8 cups)

Ingredients

Bones of 1 chicken
10 cups water
2 large carrots, scrubbed and unpeeled, cut into 1" pieces
1 rib celery, scrubbed and cut into 1" pieces (or just the leaves if you are sensitive)
1 bunch green onions, green parts only, cut into 1” pieces
6 sprigs fresh Italian parsley
3 bay leaves
¼ teaspoon whole peppercorns
1 tablespoon white vinegar or lemon juice

Directions


  1. Combine chicken bones, water, vegetables, herbs and seasonings in a large pot or Dutch oven. Bring to a boil over high heat. Reduce heat to low, cover and simmer for at least four hours and up to 24 hours. The longer it simmers, the better. (You can also make the stock in a slow-cooker/crock pot.)
  2. Strain the stock through a fine-mesh sieve and discard the solids. I usually find that there is very little fat with the stock (unlike the broth), so it is not necessary to skim off.
  3. Either use stock right away or freeze in different size portions so it is ready for your favorite recipes.
Low-FODMAP Chicken Stock  /  Delicious as it Looks

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