Joy-Fueled Keto-Friendly Chicken Broth (Two Methods)

Ever since I was a teen experimenting in my mother’s kitchen, I have loved making homemade soup. Any good cook knows the secret to a good soup lies in its stock. The more flavour you can pack into a chicken broth, the better your soup will be.

If you happen to live near an Asian Market, you are in luck, as they often have stewing hens. These tough old birds make the best stock, but any whole chicken will do. You can also make a pretty good tasting chicken broth from bones alone. Start collecting bones by placing them in an extra-large ziplock bag in your freezer until you have a good amount. If you skin chicken for some reason, add the skin to your bag of bones. Most ketoers prepare their chicken with skin on!

There is nothing wrong with using a higher quality bullion powder or cube when you are in a pinch. I do keep a carton of store-bought chicken broth on hand just in case I don’t have any stock in the fridge. But homemade is so much better, and it freezes well!

Go to the market and find an old hen and make your stock knowing that you know everything that is going into it. Organic is best but to be honest, on my limited income, that’s not a possibility. Old stewing hens are pretty cheap, and they have the most flavour. Simmering them for hours on the stove softens the meat!

Why add vinegar?
Apple Cider Vinegar softens the bones, allowing all the nutrients to be released.

Keto Friendly Chicken Broth – Stove Top Method:

Use the largest pot you own.
Add
One large onion with the ends cut off. Leave whole. If you add the onion skin (washed well of course) your chicken broth will take on a lovely golden hue.
Three stalks celery, cleaned, whole
Two carrots, scrubbed, whole
1 tbsp apple cider vinegar
One stewing hen or a large bag of chicken bones.

Old stewing hens make the best chicken brothCover with cold water
Bring to a rolling boil, then reduce heat to a low simmer.
Simmer for 12 hours – add water if necessary.
Add salt toward the end, if you add salt at the beginning, the salty flavour will disappear.

Make sure to drain the broth over a pot, so you don’t accidentally pour the stock down the drain. I did that once as a teenager!

Discard vegetables, bones, and skin. There will be a trace amount of carbs in your stock but nothing worth counting toward your macros.

Pick through the bones if you used a stewing chicken and save the chicken for chicken salad.

Store in airtight containers in the fridge. You can remove the excess fat the next day if you prefer. If you aren’t going to use the chicken broth within a week, freeze it!

Instant Pot/Pressure Cooker Method

Follow the above steps, you can boil the water before adding it to your Instant pot to speed the process, but the broth won’t be as clear.
Make sure you don’t over-fill the pot! You might not get as much quantity as the stove top method, but you will have an intense broth!
Pressure cook on high for three hours.
Instant Pot users, you’ll have to reset the timer to add the extra time as the timer doesn’t go up to 3 hours on the pressure setting.
Quick release, add salt to taste, stir well, then drain the chicken over a pot. Discard vegetables, skin, and bones. If you used a whole chicken, use the meat for chicken salads.

Store in airtight containers in the fridge. You can remove the excess fat the next day if you prefer. If you aren’t going to use the chicken broth within a week, freeze it!

©2017 Katherine Walden

Easy Broccoli Cheddar Soup Recipe – Low Carb Keto Friendly

Soup Recipe Easy Broccoli Cheddar Soup Recipe - Low Carb Keto Friendly

Low-Carb, Keto Friendly, Broccoli and Cheddar Easy Soup Recipe

(Another on-the-fly recipe by Katherine)

ingredients

240g (8.5 oz) Broccoli Chopped (Peel Stems)
40 g (1.4 oz) Cheddar Cheese – freshly grated
2 cups Chicken broth
1 cup Water
1/2 cup Heavy Cream
Mrs Dash Seasoning, Salt, Pepper, pinch Nutmeg.  Feel free to substitute with your favourite spice.

Optional:
1/2 small onion chopped fine, cook with broccoli
The nutritional counts of this recipe do not include the onion.
I didn’t think to add onion when making this the first time and I honestly didn’t notice the difference!  However, it might be nice.

Optional garnish – 2 slices bacon, cooked, crumbled as a garnish. Again, the nutritional values for bacon are not included in this recipe.

Directions:

Heat chicken broth and water to a low boil.   Add 1/4 pinch of salt if you are using low-sodium broth.
Add chopped broccoli (and onion if you are adding it). Cook until broccoli is tender.

Transfer everything to a high-speed blender, blend until smooth, then return everything to the pot, lower heat to medium.
Tip A food processor will not blend this soup well as it will not break down the fibre in the broccoli. Use a blender!

Add the heavy cream, cheese, and spices. Stir gently on medium heat until the cheese is completely melted and incorporated.

Optional: If you like a really creamy soup without any texture, use an immersion blender at this stage. I also like a lot of cracked pepper in my soup.

2 Servings
Each serving: 301 calories; 6.88 g net carbs; 25.5 g fat; 10.60 protein

Excellent source of Calcium, Vitamin C, Vitamin A.

A soup recipe that’s easy, low carb, keto friendly and gluten free. Not only that, it warms me to the bone, and is very filling. What more could a person want?

©2016 Katherine Walden

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