One Cannot Live without Water…or Chicken Stock
Chicken Stock is a standard pantry item, however it is near to impossible to find a commercial brand that is prepared without onions and/or garlic. Approved low FODMAP products are beginning to hit the shelves, but they are not always available from our local stores and we don’t always plan well ahead to mail-order. Every FODMAPer should have a homemade Chicken Stock recipe – and ours is even safe for during your Elimination phase.
While it takes a while to simmer on the stove, stock is easy to make, and since it freezes well we encourage you to make a batch when you have the time and freeze portions for future use.
This is our favorite basic Chicken Stock, which can be used as a base for soups and stews and to thin sauces; we are sure you will think of other uses as well. Also check out our Beef Stock and Turkey Stock that makes use of leftover roasted carcasses.
Low FODMAP Chicken Stock
This Chicken Stock is low FODMAP and will help you create a myriad of other suitable dishes to enjoy even during the Elimination phase.
Low FODMAP Serving Size Info: Makes about 4 quarts (3.8 L); 8, 2-cup (240 ml) servings
- 6- pounds (2.7 kg) of chicken backs, or a 6-pound (2.7 kg) chicken, cut into pieces
- 1 cup chopped leeks, green parts only
- 2 medium carrots, scrubbed, peel intact, cut into 1-inch (2.5 cm) pieces
- 2 medium parsnips, (225 g), peeled and cut into 1-inch (2.5 cm) pieces
- 1 large bunch fresh flat leaf parsley
- 10 medium sprigs of fresh thyme
- 6 black peppercorns
- 1 large bay leaf
- 2 teaspoons kosher salt
- Trim the chicken of most of its fat, reserving about 1 cup (240 ml) of fat pieces. Place reserved fat in bottom of 10 to 12 quart (9.5 L to 11.4 L) stockpot and cook over low-medium heat to render (melt) the fat. This might take a few minutes; don’t rush it; just melt the fat slowly. Add the leeks and sauté over medium heat, stirring often, for about 5 minutes or until leeks are beginning to soften but do not let them brown. Place carrots, parsnips, parsley, thyme, peppercorns, bay leaf and salt into pot, then add chicken pieces.
- Add water to cover solids by about 1-inch (2.5 cm). Cover pot and bring to simmer over medium heat; turn heat down adjusting to a low simmer and cook for 3 hours. Skim off any fat or froth that rises to the top during the first half hour. Check occasionally and add water if necessary to keep all solid ingredients just submerged.
- When stock is done, pour through a fine wire meshed strainer into a clean pot or container and set solids aside (see Tips). Allow stock to cool to room temperature, then refrigerate overnight. Skim all of the fat off of the surface, then divide stock into airtight storage containers. We find that 1-cup (240 ml) and 2-cup (480 ml) amounts are the most handy. We often also freeze some in ice cube trays, then pop the cubes out and store in the freezer in heavy zip-top bags. Stock can be refrigerated for up to 3 days or frozen for up to 6 months.
- This stock is low-sodium. You can eliminate the salt altogether or increase to taste.
- After you strain out the solids the herbs and carrots should be discarded, but there might be some chicken meat, especially if you used a whole chicken to make the stock. Many folks believe all of the chicken flavor has leeched out into the stock, but we just can’t bear to throw this meat out. Try our Jam-Packed Veggie Chicken Nachos or give your dog a treat.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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