Chicken Bone Broth
Do you know about the health benefits of Chicken Bone Broth? More and more people do, and that made the price of commercially produced bone broth become staggeringly high. But what if I tell you that it is super easy to make, and it doesn’t have to cost anything extra?
Normal broth is not made of bones but mainly of meat. It does not have to simmer as long, but misses the rich flavor and many nutrients. These nutrients are found in bones, and many only become bio-available after a long simmer.
Bones contain gelatin and collagen, which are good for connective tissue and intestine protection. The collagen also helps heal infections in joints. Amino acids are found in bones as well. They support the immune system and are anti-inflammatory. And if all that isn’t enough, the bones contain calcium, which is great for your own bone health; magnesium, which helps build your bones, enables nerves to function, and is essential to the production of energy from food. Additionally they contain iron, the most common nutritional deficiency in the US that helps transport oxygen throughout the body and maintains healthy cells ; zinc, which is anti-inflammatory and improves immunity; and vitamin A and K, which fight free radical damage and regulate normal blood clotting.
Do you want all these health benefits? Continue reading to learn how easy it is to make Chicken Bone Broth, with the bonus of having delicious chicken for the rest of the week!
Chicken Bone Broth
- 1 whole chicken organic and pasture raised
- 2 tbsp marinade red curry paste or any other marinade you like
- Filtered water
- Organic onion skins
- 2 tsp Celtic sea salt
- 1/2 bunch Parsley finely cut
- 1 branch Thyme
- 1 bay leaf
- ½ tsp ground black pepper
Preheat the oven at 400 F
Tie up the chicken legs with cooking twine to keep the filets from drying out.
Put the chicken in a roasting tray.
Pat dry with paper towel.
Brush the chicken with organic red curry paste or use fresh herbs, or any other natural marinade you like with chicken.
Put the tray in the oven.
Check after 1 hour. When the thickest part of the thigh reaches 165°F, the chicken is done.
If it's not done yet, leave it for another 10-20 minutes.
Take the tray out of the oven and let cool down, or use some of the chicken now for your meal for today.
(You can use it on a wrap, make a chicken sandwich, or a complete meal with some sweet potato and seasonal vegetables).
Divide the chicken: (or see pictures of how to do it here: https://www.familycircle.com/recipes/kitchen-tips/how-to-cut-chicken/)
Cut the legs from the breast. You can separate the thighs from the drumsticks or leave them together.
Cut the wings from the breast.
Cut the breast in half from top to bottom, and cut the two breast halves from the bone.
Now you are left with only the carcass and maybe some skin.
If you only add water now, you’ll end up with chicken stock. To make a bone broth, you need to add some seasoning:
Start with adding onion skins. They add a wonderful color, taste, and a lot of nutritional value since they are the healthiest part of the onion!
Add the rest of the ingredients.
Put the carcass, skin, and seasoning (if you’re using it) in just enough water to cover the carcass, bring to a boil, and let simmer for as long as you can, but minimally for eight hours.
When the simmering is done, let the broth cool quickly and strain everything out.
Now you have made your own bone broth. You can drink it as is, use it as a base for making risotto or to boil rice or quinoa in, or make a fantastic chicken soup!
If you want to save the broth a little longer, you might want to dehydrate it. Here’s how:
- Preheat the oven at 200 F
- Refrigerate the broth, and scrape the hardened fat off the top once it is cooled down.
- Put it in a kettle or soup pot, and simmer until it has a syrupy consistency.
- Then, drizzle on a baking sheet lined with parchment paper.
- Put in the oven.
- Let the broth syrup dehydrate until completely dry. It should not feel sticky anymore and you should be able to easily break it into pieces.
- Break into a few pieces, and grind with a mortar. Grind until fine and powdery.
- Store in the fridge in an airtight container.
- When you want to use it, use 1 tsp for 2-4 cups of water.