Easiest meal ever, plus one of the most nutritious going round…

October 16, 2017

Easiest meal ever, plus one of the most nutritious going round…

So, I think hands down one my little one’s favourite meal is chicken broth with rice. Matilda literally sets herself up at the table with two bowls. One full of the broth goodness and the second of basmati rice. All placed perfectly on 2 napkins and a spoon in each. She carefully ladles the broth over her spoon full of rice and devours every mouthful.

I think it is the beautiful savoury saltiness from the roast chicken along with the gelatinous goodness from its bones and cartilage that creates this mouth watering dish. Please do give it a go and maybe it will become a weekly staple for you. From 10months on you could give this to your little ones! 

Ps – I am very much from the naturopathy school that good quality salt is really beneficial for you and your body requires it. So, pick up some good stuff when you are down at the shops next like Murray River pink salt or Himalayan Sea salt and enjoy sprinkling it over your roast chicken and roast vegetables etc and your body will love the extra electrolytes and minerals you are giving it.

Why is this meal so it so good?

  • Take less that 10 minutes to throw together, it is amazing how simple yet how nourishing this meal is
  • Builds the immune and digestive system thanks to the marrow amongst other things. This is why it is so important to cook the bones for a long time; to help to extract as much marrow as possible.
  • The cartilage and collagen found within the joins of the chicken bones delivers numerous nutrients to your musculoskeletal system. It can help to reduce inflammation and build strength and flexibility within your joint system. This collagen is also fabulous for your skin!
  • The amino acids (protein) can aid muscle recovery and provide nutrition for your cardiovascular system (heart). Also, really important for little one’s growth spurts!)
  • This dish is secretly hydrating you and your little ones!
  • Quality carbohydrates and fibre (Basmati rice has a low glycaemic index therefore gives long lasting energy)
  • Add any extra vegetables you wish! – think more micro nutrients!
  • Works for the whole family
  • Make 2-3x’s, freeze half, use the other for lunches the next day! Do get your school children a child friendly thermos. Cook some rice noodles and chicken noodle soup for lunch anyone!? 

Ingredients:

1 whole organic roast chicken carcass with leftover meat from last night’s dinner (or 8 chicken drumsticks)

1 large onion

2- 3 large carrots

4 celery stalks

A good dash of apple cider vinegar (this helps to extract the goodness from the bones)

Good few handfuls of kale

Black pepper and quality salt (Murray River Pink salt or Himalayan Sea salt)

Good quality chicken powdered chicken stock for extra flavour 

What to do:

  1. In a large pot (or slow cooker) place the chicken carcase/s / or browned drumsticks (best to brown the meat off a little in a pan first to get all that lovely flavour, you do not need to cook them through just brown them well)
  2. Dice the onion and chop carrots and celery in to chunks
  3. Cover everything with water and 1-2 tsp of powdered chicken stock
  4. Add a good grinding of salt and pepper and the apple cider vinegar
  5. Cover and bring to the boil and cook on low, covered for as long as you can 4-7 hours if possible. After a couple of hours though, take the drumsticks out and remove the meat and pop the bones back in and set meat aside in fridge. At this time add the kale and any other vegetables you wish.
  6. When you are ready to serve take the bones out, put the meat back in and heat the meat through and serve with rice or noodles.

 

TIPS:

  • I use the slow cooker most of the time as it means I can leave the house!
  • One day I had a whole roast chicken left over from a party. I did not want it for dinner so I popped it in the freezer, the whole thing. The following week I got it out around 3pm and thought – gee, I could make a quick broth with this! I put it directly in to a pot along with the above ingredients, brought it to the boil and then simmered it for 1.5hrs or so and that was seriously delicious. *I took the meat off the carcass once it had thawed so it did not overcook.
  • Always save your chicken bones. If you do not go ahead and make a broth after each roast / chicken drumstick dinner then pop them in a bag to freeze and add them to your next broth (do not need to thaw them before putting them in the pot). The more bones and joints in your broth the better it is going to be with you. You will know you have made a cracker when the broth goes gelatinous when cold.
  • Chris Kresser has a great article about all of the benefits of bone broth – go check it out - https://chriskresser.com/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide/