Chicken Bone Broth + Chicken Stock – Double Up on Flavour and Value!

chicken-broth

Bone broth can be confusing! Is it broth, or is it stock?  Does it matter?  Actually, it does.  Both are highly nutritious and very healing in slightly different, but very important, ways.

(Image credit: CarpesSeason.com)

Bone Broth vs Meat Stock

Chicken stock is short cooked (2-4 hours) and features the anti-inflammatory, gut-healing amino acids proline and glycine and gelatin.

Chicken broth is longer cooked (often in excess of 48 hours and up to 72) with the aid of cider vinegar and, thanks to the longer cooking, is rich in minerals and in gelatin – but it’s also rich in ‘free glutamates’ – which cause problems for gut sensitive  and gut compromised individuals.

Unless digestion is strong and no other symptoms are evident, it’s better to start out with meat stock and transition to bone broth when the gut has healed sufficiently.

For a more detailed explanation, check out my post: 12 Cool Ways to Use Bone Broth (#12 is THE ultimate!). Plus recipes bone broth every which way – Part 3.

Either way, stocks and broths are nutritious, healing and the foundation for flavour. Auguste Escoffier said:

“Indeed, stock is everything in cooking. Without it, nothing can be done”.

All kinds of bones can make great stock or broth:

  • Raw whole/joined birds, bones, carcasses, wings, necks, feet and heads (lovely!)
  • Roasted raw bones – roast uncovered for 20-30 mins for a richer stock
  • Bones from carcasses saved from roast chicken (you can freeze them)
  • A mixture of both – the more the merrier!

If you’re making chicken meat stock as a gut healing remedy, it’s best to cook the bones from raw. Adding chicken feet (if you can prize them away from the Chinese) or a pig’s foot, will enrich the gelatin content of the stock or broth and it will gel up nicely.

Doubling up on the value

When you’ve made and sieved your delicious chicken meat stock, you can pick the meat off the bones, put these back into the pan, add a few more bones and veg with a glug of apple cider vinegar (to help leach the minerals from the bones)  … and make your longer cooked chicken bone broth!

A word about the provenance of bones …

Like any other part of the animal, the health and nutritional value of the bones will reflect how the animal has been raised.  The nutritional quality of meat stocks and bone broths made from the bones of animals raised on clean pasture is a million miles away from that made from animals raised intensively, or in confinement and fed a grain and soy-based diet.  Always do your research and try to source the best and cleanest quality you can.

 

Print Recipe
Chicken Stock + Chicken Broth
Classic stocks and broths are slightly different nutritionally, but both are the very foundation for flavour. This recipe explains how to double up on the value of your chicken to make both meat stock and bone broth. Don't forget to add the apple cider vinegar to your bone broth pot (to help leach the minerals from the bones). Note the recipe doesn't call for salt - add this to your stock or broth when using it in a recipe.
Servings
Ingredients
For Chicken Meat Stock:
For Chicken Bone Broth:
Servings
Ingredients
For Chicken Meat Stock:
For Chicken Bone Broth:
Instructions
  1. Put all the ingredients into a large stock pot, a large Dutch Oven, or a Slow Cooker.
  2. Slowly bring up just to the boil and simmer VERY slowly. Depending on the size of your whole chicken (if using), cook on the stove top on a low heat (the stock should barley 'blip') or in a low oven for 2 - 4 hours; or for 8 about hours in a Slow Cooker (following the appropriate instructions for yours).
  3. Let the stock cool down and carefully strain the contents of the pan through a colander. Leave any chicken feet or pigs feet intact and pick the meat off the other bones. Set aside the meat and the bones/intact feet separately.
  4. Gently take out the vegetables and set aside. Sieve the strained liquid stock through a fine mesh strainer - it's now ready to use.
  5. Use the stock, meat and vegetables in a soup or recipe of your choice. If not using straight away, cool the stock to room temperature and transfer to convenient sized containers. Refrigerate for up to 5 days, or freeze for up to 6 months. Any fat which rises to the top can be used with the stock, or skimmed off.
  6. If you're going on to make Chicken Bone Broth, return the picked bones and any feet to the pan and proceed as below. If not, you can freeze them for a later batch of bone broth.
For Chicken Bone Broth
  1. Put all the ingredients into a large stock pot, a large Dutch Oven, or a Slow Cooker.
  2. Slowly bring up just to the boil and simmer VERY slowly. Cook on the stove top on a low heat (the stock should barley 'blip'); in a low oven; or a Slow Cooker for at least 48 and up to 72 hours (following the appropriate instructions for your Slow Cooker).
  3. Follow the steps above for straining, sieving and storing your bone broth, discarding any solids.
Recipe Notes

* All kinds of chicken bones make stock:

  • Raw bones and carcasses - cooked from raw.
  • For a richer flavour, roasted raw bone - roast uncovered for 20-30 mins.
  • Bones from carcasses saved from roast chicken (you can freeze them) 
  • A mixture of both - the more the merrier!

If you're making chicken broth as a gut healing remedy, it's best to cook them from raw. Adding chicken feet or a pig's foot, will enrich the gelatin content of the broth and it will gel up nicely.

*Carrot skins can make the broth bitter if long cooked.

**Use the larger quantity if you have no bones from the meat stock.

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Izabella Natrins

After 30 years in the health space, as qualified holistic nutrition and lifestyle health expert and coach, digestive health & culinary medicine practitioner and a writer, a speaker, partner, a mum & grand-mum, I'm here to use my expertise and experience to help women shine at midlife and live the rest of their lives, the BEST of their lives in much better health. My Femergy@40 Nutrition and Lifestyle Health Coaching programmes empower, support and inspire busy, midlife women who are fighting fatigue, struggling with overwhelm, weight, sleep, energy and with niggling or with multiple diagnosed health issues. My book Once Upon a Cook - Food Wisdom, Better Living will make you want to change the way you eat, reclaim your kitchen and take back your health.

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