Keto Chicken Stock: Creative Ways To Use This Superfood

Chicken stock is a versatile ingredient that can be used in sauces, stews, or soups. It can also be consumed on its own as a warm drink, providing a nutrient-rich and comforting experience. For those on a keto diet, chicken stock offers an excellent way to enhance the flavour of meals while adhering to dietary restrictions. It can be easily made at home, providing a cost-effective and healthy alternative to store-bought options. Additionally, chicken stock has been praised for its potential health benefits, including improved gut health, immune system support, and digestive healing. Whether used in cooking or enjoyed as a beverage, chicken stock is a valuable addition to the keto diet.

Keto chicken soup

Chicken stock is a versatile ingredient that can be used in sauces, stews, or soups. Here is a keto-friendly chicken soup recipe that incorporates chicken stock:

Ingredients:

• Medium onion, chopped
• Cloves of garlic, smashed
• 2" piece of fresh ginger, sliced
• Small cauliflower, cut into florets
• Crushed red pepper flakes
• Medium carrot, peeled and thinly sliced
• Low-sodium chicken broth (or homemade chicken stock)
• Stalk of celery, thinly sliced
• Boneless, skinless chicken breasts
• Freshly chopped parsley for garnish

Instructions:

• In a large pot over medium heat, add oil and heat it up. Then, add the onion, garlic, and ginger. Cook until they start to brown.
• Meanwhile, pulse the cauliflower in a food processor until it breaks down into rice-sized granules.
• Add the cauliflower to the pot with the onion mixture and cook over medium-high heat until it starts to brown (about 8 minutes).
• Add the pepper flakes, carrots, celery, and chicken broth. Bring the mixture to a simmer.
• Add the chicken breasts and let them cook until they reach an internal temperature of 165°F (about 15 minutes).
• Remove the chicken from the pan and let it cool until it's easy to handle. Meanwhile, continue simmering the vegetables for 3-5 minutes or until tender.
• Remove the ginger from the pot and shred the chicken. Then, add the shredded chicken back to the soup.
• Season with salt and pepper to taste, and garnish with parsley before serving.

This keto chicken soup is a comforting and satisfying meal, perfect for when you're craving something nourishing and packed with veggies and protein.

Chicken stock health benefits

Chicken stock is a versatile ingredient that can be used in sauces, stews, or soups. It can also be consumed on its own as a warm drink, providing various health benefits.

Chicken stock is made by simmering animal bones, meats, or vegetables in water for an extended period, typically 3-8 hours. This process releases bone marrow and collagen, resulting in a thick, gelatinous liquid packed with nutrients. The longer cooking time releases more collagen and bone marrow, increasing the stock's nutritional value.

Improved Sleep

Chicken stock contains the amino acid glycine, which has been found to promote sleep in animal studies.

Weight Loss

Chicken stock contains more protein than broth, which can help increase satiety and promote weight loss.

Gut Health

The amino acid glutamine found in chicken stock may help maintain the integrity of the intestinal barrier, supporting overall gut health.

Joint Protection

The gelatin in chicken stock may increase collagen levels in bones, ligaments, and cartilage, potentially protecting joints from wear and tear.

In addition to these benefits, chicken stock is a good source of various vitamins and minerals, including calcium and vitamin D. It can also be a comforting and nutritious option for those feeling under the weather, especially with cold or flu symptoms.

Overall, chicken stock is a nutrient-dense food that can be easily incorporated into various dishes or enjoyed on its own, providing multiple health benefits.

How to make chicken stock

Chicken stock is a versatile ingredient that can be used in sauces, stews, or soups. It can also be consumed on its own as a warm, nutrient-packed drink. Here is a detailed guide on how to make chicken stock:

Ingredients:

• Chicken carcass or bones (raw or leftover from a roasted chicken)
• Carrots
• Celery
• Onion
• Garlic (optional)
• Fresh thyme or dried thyme leaves
• Bay leaves
• Parsley stems (optional)
• Peppercorns (optional)
• Water
• Salt to taste (optional)

Instructions:

Step 1: Prepare the Chicken and Vegetables:

If using a raw chicken carcass, cut it into two halves. For raw chicken bones, hack them into 2-inch pieces. You can also use leftover bones from a roasted chicken carcass.

Chop the carrots, celery, and onion into chunks or segments. If using garlic, leave it whole or smash it.

Step 2: Brown the Chicken and Vegetables (optional):

In a large pot, heat some olive oil over medium-high heat. Add the chicken pieces and vegetables (except garlic) and cook until lightly browned. This step adds extra flavor to your stock.

Step 3: Simmer the Chicken and Vegetables:

Place the chicken carcass or bones, along with the vegetables and herbs, into a large stockpot or Dutch oven. Cover with cold water, about 10 cups, or enough to submerge the ingredients.

Bring the water to a low boil over medium heat, then reduce the heat to a gentle simmer. Do not let the stock boil vigorously, as this may affect the texture and mouthfeel of your final product.

Simmer uncovered for about 3 hours. Check periodically and use a spoon to skim off any foam that forms on the surface.

Step 4: Strain and Cool the Stock:

After simmering, strain the stock through a fine-mesh strainer or sieve. Layer the strainer with cheesecloth for an extra layer of straining. Press on the solids to release any remaining liquid.

Transfer the strained stock to small containers and let it cool completely.

Step 5: Refrigerate or Freeze:

Once the stock is cooled, cover and refrigerate for up to 5 days or freeze for up to 6 months. A fat layer will form on top after a few hours or overnight in the fridge. Remove this fat layer before using the stock.

Your homemade chicken stock is now ready to use!

Tips:

• Do not add salt to the stock as it is a base recipe. You can add salt to the final dish you use it in to avoid oversalting.
• Use cold water to start, as it helps extract more flavor from the vegetables.
• Do not boil the stock for an extended period; instead, maintain a gentle simmer.
• If using a slow cooker, combine all ingredients, cover with 6 cups of water, and cook on high for about a day or overnight. Then, strain and cool the stock.
• For a more concentrated stock, simmer the stock for a longer period or reduce it further after straining.

Enjoy your homemade chicken stock, and feel free to experiment with different herbs and spices to create unique flavor profiles!

Storing chicken stock

Chicken stock is a versatile ingredient that can be used in sauces, stews, or soups. It can also be consumed on its own as a warm, nutrient-packed drink. Here are some tips for storing your chicken stock:

Refrigeration

Chicken stock can be stored in the refrigerator for up to 3-5 days. Make sure to use a sealed container to prevent spills and odours.

Freezing

Freezing is a great option for long-term storage of chicken stock. It can be frozen for up to 3 months. Here are some tips for freezing:

• Choose your container: Glass or BPA-free plastic containers are recommended. Avoid thin containers that may crack easily, such as cleaned-out yogurt jars.
• Allow for expansion: Fill your container only 3/4 full or within 2 inches from the top. This is important because liquids expand when frozen.
• Freeze without the lid: Place your container of stock in the freezer without a lid. Once the stock is frozen solid, cover it with the lid. This prevents cracking or explosions.
• Portioning: Consider freezing your stock in smaller portions, such as in ice cube trays or muffin tins. This makes it easier to thaw only the amount you need.
• Ziplock bags: If you're tight on space, Ziplock bags are a great option. Freeze the stock flat and stack the bags on top of each other. Just be cautious not to puncture the bags when moving things around in your freezer.

Chicken stock alternatives

Chicken stock is a versatile ingredient that can be used in sauces, stews, soups, and even as a drink. However, if you are looking for alternatives, there are several options to choose from. Here are some chicken stock alternatives that you can use in your recipes:

• Vegetable Broth: Vegetable broth is a suitable substitute for chicken broth in most recipes. It has a similar flavor and color, and can be used in a 1:1 ratio. It usually contains similar aromatics like carrots, celery, and onions, giving a comparable flavor profile.
• Turkey Broth or Stock: If you have turkey broth or stock on hand, it can be used interchangeably with chicken broth, especially if you want to enhance the poultry flavor in your dish.
• Water: In recipes that call for a small amount of chicken broth, such as deglazing a pan or thinning out a sauce, water can be used as a substitute. Keep in mind that you may need to adjust the seasonings and add more salt, pepper, or dried herbs to compensate for the lack of flavor from the broth.
• Chicken Bouillon Cubes: These powdered cubes can be dissolved in hot water to create a chicken broth substitute. They tend to be saltier, so it's recommended to start with less seasoning and adjust to taste.
• Dry White Wine: For recipes that require a small amount of chicken broth (less than 1/2 cup), dry white wine can be a flavorful substitute, especially when deglazing a pan or thinning out a sauce. The alcohol will evaporate at high heat, but avoid using wine as a substitute in larger quantities as it will overpower the dish.
• Chicken Base or Concentrate: Chicken base or concentrate can be dissolved in hot water to create a broth. Start with less seasoning and adjust to your desired taste, as they tend to be salty.
• Salted Butter and Water: Combining salted butter and water can provide a richer flavor substitute when broth is not available. Use one tablespoon of butter per cup of water, and adjust other seasonings accordingly. This substitute is best for recipes where broth is not the main ingredient.

Frequently asked questions