Many times when you are cooking Low FODMAP meals, the recipes are calling for a Low FODMAP stock. But what a Low FODMAP Chicken Stock/ Broth actually is?
- it has no onion or garlic in it,
- this stock has being prepared with a Low FODMAP quantities of other vegetables, for example a leek (and only green leaves of leek are used);
- Low FODMAP broth contains no ready made seasonings, for example a Vegeta or other soup seasoning, which often has onion powder or garlic powder in it (unless it is a special, Low FODMAP one!).
- in this case, the recipe has been approved by a Low FODMAP dietitian, Evelyn Toner, from London.
In my recipes, you often need a Low FODMAP stock, for example in the recipe for a:
The same recipes, but in Polish, are available in my Przepisy Low FODMAP blog.
You can actually get a Low FODMAP Chicken Stock Powder, for example Massel brand. I tried it but personally I think that there is nothing better like a homemade chicken stock! I usually prepare a large pot of it, I use up the meat and vegetables with some of the stock for having for dinner and the leftover liquid I freeze in portions in zipped bags or in an ice cube trays. After it is frozen solid, they can be emptied into a bag and you have a bag full of tiny portions of Low FODMAP Chicken stock, which is great.
This recipe for a Low FODMAP Chicken Stock/ Broth has been approved by a Low FODMAP dietitian, Evelyn Toner, from London. Find interesting health and nutrition articles on her new blog.
“Without onion, but still full of flavour!”
- a great idea for dinner for two days
- depending on which cut of meat you use, it can be lower or higher in fat. After placing in the fridge, you can also skim the fat from the top the next day.
- it is versatile and can be used for sauces, gravies, as a base for a curry or another soup etc.
INGREDIENTS FOR A Low FODMAP Chicken STOCK/ BROTH (4+ PORTIONS):
1/2 a chicken, skin taken off, if you want it lower in fat, also you can add giblets for flavour
Or : 2-3 chicken thighs, no skin
3 chicken wings
1 chicken breast
A small portion of giblets /those are items that I had so I used them up/
200 g leek, green leaves only, not chopped, placed in a pot in a whole piece
350 g carrots, peeled, roughly chopped
1 parsnip, peeled, roughly chopped
150 g celeriac, peeled, piece placed whole in the pot
4 bay leaves
3 all spice berries, whole
salt, pepper
INSTRUCTIONS FOR A Low FODMAP CHICKEN STOCK/ BROTH (4+ PORTIONS):
This Low FODMAP Chicken Stock has been prepared in a pressure cooker. It is due to much shorter cooking time, energy saving as well as deeper flavour. But if you do not have a pressure cooker, a normal, large pot will do, you will just have to cook it for longer.
I use a Tower pressure cooker, very similar to one below, and I am very happy with it:
- First, place all chicken pieces in the pressure cooker. Add the all spice berries, bay leaves, some salt and pepper (you will be able to adjust the seasoning in the end) and cover it all with enough water. Turn the hob on under the pressure cooker. Just a quick reminder that we do not wash the chicken meat.
- Wash and peel all of the vegetables: carrots, parsnip and celery as well as peeling outer leaves of the leek. After chopping, add them to the pot and add more water, but not over the maximum limit of your pressure cooker.
- Carefully close the pressure cooker’s lid and higher the cooking temperature until it starts hissing. When it does, lower the heat nearly to a minimum, so it makes a quiet sound while cooking.
- Cook the Chicken Stock with meat and veg for about 40 minutes. Then turn off the heat and leave it to let out the pressure naturally. When the safety block is off, you can open the pressure cooker and eventually season the stock.
- Make surer to cool it completely before placing it in the fridge or freezer.
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Low FODMAP Chicken Stock/ Broth
Equipment
- pressure cooker
Ingredients
- 1/2 a chicken skin taken off, if you want it lower in fat, also you can add giblets for flavour
- Or : 2-3 chicken thighs no skin
- 3 chicken wings
- 1 chicken breast
- A small portion of giblets /those are items that I had so I used them up/
- 200 g leek green leaves only, not chopped, placed in a pot in a whole piece
- 350 g carrots peeled, roughly chopped
- 1 parsnip peeled, roughly chopped
- 150 g celeriac peeled, piece placed whole in the pot
- 4 bay leaves
- 3 all spice berries whole
- salt pepper
Instructions
- This Low FODMAP Chicken Stock has been prepared in a pressure cooker. It is due to much shorter cooking time, energy saving as well as deeper flavour. But if you do not have a pressure cooker, a normal, large pot will do, you will just have to cook it for longer.
- First, place all chicken pieces in the pressure cooker. Add the all spice berries, bay leaves, some salt and pepper (you will be able to adjust the seasoning in the end) and cover it all with enough water. Turn the hob on under the pressure cooker. Just a quick reminder that we do not wash the chicken meat.
- Wash and peel all of the vegetables: carrots, parsnip and celery as well as peeling outer leaves of the leek. After chopping, add them to the pot and add more water, but not over the maximum limit of your pressure cooker.
- Carefully close the pressure cooker's lid and higher the cooking temperature until it starts hissing. When it does, lower the heat nearly to a minimum, so it makes a quiet sound while cooking.
- Cook the Chicken Stock with meat and veg for about 40 minutes. Then turn off the heat and leave it to let out the pressure naturally. When the safety block is off, you can open the pressure cooker and eventually season the stock.
- Make surer to cool it completely before placing it in the fridge or freezer.
Notes
"Without onion, but still full of flavour!"
- a great idea for dinner for two days
- depending on which cut of meat you use, it can be lower or higher in fat. After placing in the fridge, you can also skim the fat from the top the next day.
- it is versatile and can be used for sauces, gravies, as a base for a curry or another soup etc.
