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Low Sodium Chicken Broth

Low Sodium Chicken Broth

I grew up in a house where maximizing the food we cooked was a very crucial part of our day-to-day. This meant leftovers and upcycling food into something else. Some people turn their nose up at eating the same food the next day; but, in our family, we couldn't afford to just throw food out. We were 3 kids, which included 2 teenage boys who were football-playing beasts that could eat a house out. So, needless to say, my mom had to make miracles happen in the kitchen to keep us all fed. One of the things I always saw my mom do was save bones from whatever roast, turkey, ham she had cooked. She would throw the bones in a pot, with some water and make broth. She would then freeze the broth. Nowadays, most of my mom's  frozen broth goes to the homeless shelter; but back in the day, she used it to make alot of big pots of homemade soup, which could feed us for several nights. I love homemade soup. For me, it is really one of those things that remind me of home, for obvious reasons. On a bad day, homemade soup is like a warm hug. It feeds your soul. Now that I'm an adult, I actually still eat a lot of homemade soup. It is cheap, healthy and low fat, with lots of vitamins and great things for my skin (collagen). I sometimes will have  store-bought or restaurant soups; but in general, for me, most often they are way too salty and I tried to avoid them. The high level of salt (sodium) that are used in commercial soups makes me balloon up like a fluffy, squishy marshmallow. So, over the years, I have started to simply make my own broth and soups, which I know  are lower in sodium.  So, here is my recipe. It is low fat, easy to make and low sodium. Like all things good, this broth takes a bit of time (not a lot of prep though!), but the reward is worth it.

Servings: 3.5 cups of broth

Prep time: 5 minutes

Cook Time: 120 minutes

Total time: 2 hours 5 minutes


INGREDIENTS:

1/2 teaspoon of celery salt

3 cloves of fresh garlic (peeled)

1 bay leaf

2 teaspoons of onion powder

1 carcass of 3lb roasted chicken 

10 cups of water

​NUTRITIONAL VALUE (about 1 cup)
​Calories ​ 16
​Fat ​1g
Carbohydrates 1g
​Protein 2g
Sodium ​160 mg

 PREPARATION:


Take your chicken carcass and place it in a big stockpot. No need to remove any of the remaining meat. 

Add the water, celery salt, bay leaf, onion powder and garlic (cut them into a few pieces).

Put the pot on medium-low heat and let it heat up and start to simmer.

Let the broth simmer for about 2 hours. It should not rapidly boil, but just bubble slightly at the top.

The broth will reduce by a lot, but this gives the remaining broth a more concentrated flavour. The broth should have a more golden colour to it and the liquid will no longer be clear, but cloudy.

After 2 hours, you can taste the broth CAREFULLY to see if the flavour is concentrated enough for you. Keep in mind this is a broth and NOT a bouillon, so it will be a lighter taste and it will not have the same concentrated salty taste that a bouillon does (but this is WAY healthier!)

If you are satisfied with the taste, you can take the broth off the heat.

Let the broth cool down and then strain it through a sieve, keeping only the delicious juices and discarding the bones and skin. 

If you wish, you can save some of the small pieces of meat that have came off the bone; however, keep in mind  that most of this meat will be the fatty 'dark' meat, so it will bump up the fat content of your broth. 

 Out of 10 cups of water, you should be left with about 3.5 cups of broth. If you have a bigger carcass of chicken you can adjust the recipe accordingly (add more water, spices etc.) to make more broth.

If you left a lot of skin or meat on the chicken carcass when you cooked it, your broth will have more liquid fat in it (circles of oil on top). To remove this, simply chill the broth in the freezer for a couple of hours until the fat solidfies on top (white thick mush). You can then skim the fat off easily. 

Put the broth in a freezer-safe container and store up to 2 months in the freezer. 

Use any unfrozen broth within 3 days of making it.

ENJOY!

Bunny xxx

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Monday, 26 October 2020
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