I’m a dietitian, not a chef. I play a chef on this blog, but who am I kidding? I love to cook, I love to eat, but I don’t have any true culinary education (although I took some pretty intense food science classes in college and I guess that could count as some culinary education. It was fascinating). While I have baked, cooked, and prepared many different salads, entrees, desserts, quick breads and other fun foods (and therefore don’t feel bad pretending to be a chef!), there are a handful of foods I have never made; risotto, any type of true sauce, pasta from scratch, cake from scratch, and stock or broth. Nope, I always buy my stock already prepared and nicely packed in the cardboard box or aluminum can (although I much prefer the former). Since being on a low FODMAPs diet, however, I have realized that just about every stock and broth at the store contains celery, garlic and/or onion. What’s a low FODMAPs-girl to do?! I guess I’ll just have to start making my own…..
Apparently there is a difference between stock and broth. Read more about that difference here. Based on what this article says I made stock. I used the bones from this slow cooker lemon chicken.
Low FODMAPs Chicken Stock
- 1 pound chicken bones (you can estimate this weight. I used the bones from one whole cooked chicken. You could also use bones from a raw chicken, then cook the meat later)
- 1 carrot, chopped into 2-inch pieces
- 2 redskin potatoes, cut in half
- 1-2 bay leaves
- ¼ tsp. peppercorns, whole
- 5 strings of fresh chives
- 2 fresh flat-leaf Italian parsley sprigs
- 1 quart cold water
- ¼ tsp. salt
- If you are using bones from a raw chicken, which has not been cooked, roast the bones for about 20 minutes in a roasting pan. Turn the bones and then add the carrots and potatoes to the roasting pan (with the bones) and roast all together for an additional 20 minutes, until lightly browned. (NOTE: If you use bones from an already-cooked chicken, just roast the veggies, not the bones. If you want this to be vegetarian, omit the bones.)
- Add the bones and vegetables to a stockpot. Deglaze the hot roasting pan with a little water (~1/4 cup), stirring with a wooden spoon to scrape up any brown bits, and add that liquid to the stockpot.
- Transfer the rest of the ingredients (bay leaf, peppercorns, chives, and parsley) to the stockpot. Add the cold water (~1 quart) and bring to a boil over medium-high heat. Reduce heat to low, cover partially and then simmer for ~45 minutes.
- Remove from heat and allow to cool. Carefully strain the stock into a bowl through a colander. Discard the bones and solids (or do what I did and save the veggies for later!). Let cool for ~30 minutes and then either use right away in your favorite recipe, or refrigerate for up to 3 days. You could also freeze for up to 3 months.
** If you are following a low FODMAPs diet, this recipe is safe and free of FODMAPs (although if you use bones form a cooked chicken there is potential for some onion and/or garlic, but truly not much).
If you want this to be lower in sodium, omit the salt, or just use ⅛th tsp. (but 100-200 mg is quite low for broth/stock!)
Sodium: ~ 100-200 mg
I don’t have an “after photo” because it was chicken stock and didn’t look very cool. I will say, however, it tasted wonderful. If you don’t want to make your own stock another option is to buy Valu Time Reduced Sodium Chicken Broth (seen below). Also, something that is probably found in other areas of the United States is Progresso’s Tuscany Chicken Broth.