Chicken stock

This chicken stock is a much healthier alternative to store bought ones – it’s healthier and better for you.

The chicken stock will keep in the refrigerator, covered, for up to 5 days. It can also be stored in 1/2 litre containers in the freezer and frozen for about one month.

Nutrition rundown

• Low calorie at just 68 kcal per cup, making it ideal for weight management and therapeutic diets
• Very low fat and only 1.0 g total fat after skimming
• Low saturated fat, just 0.3 g, supporting heart health
• Moderate protein content around 12.0 g per cup, largely from collagen and gelatin
• Good source of collagen-derived amino acids including glycine and proline, which support joint repair, skin elasticity and gut lining integrity
• Naturally low sodium at 110 mg per cup (4.8% DV) compared to commercial stocks
• Rich in natural gelatin (if reduced well), supports gut lining integrity and digestive health
• Cholesterol remains low at 3.8 mg per tablespoon, despite being bone-based stock
• Naturally contains small amounts of iron, B vitamins (especially B6 and B12), glycine and proline (amino acids beneficial for sleep and tissue repair)
• Source of trace minerals from bones including:
  • Calcium (bone health support)
  • Phosphorus
  • Magnesium
  • Potassium (fluid balance & blood pressure regulation)
  • Zinc (immune support)
• Contains antioxidants from vegetables and herbs:
  • Carrots provide beta-carotene (Vitamin A precursor)
  • Red capsicum contributes Vitamin C
  • Garlic provides allicin (immune-supportive compound)
  • Thyme, rosemary and oregano provide polyphenols and anti-inflammatory compounds
• It can be eaten on its own as a soothing and healing drink and is suitable for:
  • Low-fat diets
  • Post-illness recovery
  • Gut healing protocols
  • Intermittent fasting support

Ingredients

• 1 kg organic chicken bone pieces (wings, breast, neck)
• 2 organic carrots, roughly chopped
• 1 organic red capsicum
• 1 organic red (Spanish) onion, halved
• 3 organic cloves garlic
• 6 organic sprigs fresh thyme
• 3 organic sprigs fresh rosemary
• 3 organic sprigs fresh oregano
• 3 organic fresh (or dried) bay leaves
• 3 organic black peppercorns
• 3 organic Tbsp extra virgin, cold pressed olive oil

Method

1. Add 3 litres (12 cups) of water into a large pot and add the chicken bones.
2. Bring the water slowly to the boil on medium heat, regularly skimming the scum that forms at the surface from the chicken.
3. Once water reaches the boil, reduce the heat and allow the stock to gently simmer, uncovered for about 2 hours, adding more water if necessary (if the water reduces too much).
4. After the 2 hours, let the stock cool down.
5. Put a muslin cloth over a large strainer which is over a large pot and strain the stock, discarding the solids (they can be eaten if desired).
6. Cool the stock further and refridgerate until it is cold.
7. When the stock is cold, skim most of the fat from the surface.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.