Top Blog Recipes

27 Feb 2023

BONE BROTH CHICKEN SOUP BUDGET COOKING, FEED 10 FROM ONE CHCIKEN

Don’t have 10 people to feed, then freeze in handy portions ready to go!
A hearty simple one pot cook, super tasty, full of vegetables and super good for you too.  This is a weekly staple in my family home not only as chicken soup but this is a great base for Tom Yum which you can then elevate to a Laska with peanut butter, lime and coconut milk, soooooo good.  All recipes below.

You can cook this in one go but for the most succulent chicken you have ever eaten I urge you to leave the chicken to cool in the stock or even better overnight, this allows the chicken to absorb as much flavoured stock as it can creating melt in the mouth chicken.  If you do want to cook in one go just miss out this stage.

Prep time 10 minutes / Slow cooking 1 hour 
Resting time 1 hour or overnight / Soup making 30 minutes 


Ingredients 
The Stock Broth
1 whole chicken 1.5 kg+
4 carrots scrubbed and roughly chopped
6 cloves garlic crushed
1 large onion quartered
3 ribs celery roughly chopped
1 leek roughly chopped
5 sprigs of thyme
1 bay leaf
10 whole black peppercorns
1 tsp salt
1 tsp turmeric
Chicken jelly stock optional

The Soup
Sunshine for the Soul a so good for you bowl of abundance.
This gorgeous broth is so easy to make, so flavourful and versatile you can use any vegetables or herbs to hand and below is one of my favourite variation, just have fun with your favourite veggies.



The Stock
Place all the stock ingredients in a deep pan and gently simmer for an hour or so, take off the heat when you can pull on a bone and it gently pulls away from the chicken.  Leave the chicken to cool in the broth or even better overnight in the fridge, this will allow the stock to soak back into the chicken ensuring you have the juiciest chicken ever.

To Make the Soup
2 sweet potatoes peeled and chunky chopped bite size
4 white potatoes scrubbed and chopped
4 carrots scrubbed and chunky chopped
2 heads of broccoli sliced in to bite size pieces
1 small Savoy cabbage chopped
(optional kale or greens instead)
Meat removed from the chicken
Warm crusty bread and butter


Remove the chicken and take off all the meat, tear into chunky pieces, reserve to one side, strain the chicken stock into another pan, bring to a simmer, meanwhile prepare your vegetables, once the stock is simmering add the carrots and give them a 5 minute head start, then add the white potatoes and again give them a five minute head start, then add the sweet potatoes, cook for 10 minutes then add the broccoli and cabbage and all the chicken, cook for a further 5 minutes, season with salt and black pepper and taste.  If the broth stock is not as strong in flavour as you would like add some jelly chicken stock or adjust seasoning with salt.

Turn off the heat and serve big bowls of this gorgeous broth along with hunks of fresh warm bread spread thick with butter.
One of the best mouthfuls is when the dunked bread butter melts into the bread while soaking up the gorgeous broth.

ALTERNATIVE BROTH RECIPES

TOM YUM GOONG SOUP



Ingredients 
(serves 2)

1 ltr chicken soup bone broth
1 tsp harissa paste
1 tbsp tom yum or more to taste
(homemade recipe below)
1/2 lime juiced
1 tsp turmeric
2 spring onions
1 red chilli finely diced
3 tbsp chopped coriander
1 bunch watercress or spinach

Bring the chicken soup to a gentle simmer and add all the ingredients, simmer for a couple of minutes until hot, taste and adjust the seasoning with Tom yum paste if needed.  Enjoy.

Tom Yum Sambal Paste
Fabulous vibrant zingy authentic fresh Thai tom yum paste, this is so good you will never buy a shop brought jar again I promise!  Fairly quick to make and considering most original families in South East Asia do make their pastes and sambal fresh every day may inspire you to do so too, having said that the quantity of this jar will keep in the fridge for a couple of weeks if it lasts that long!  This is a staple in my family fridge.

Prep time 10 minutes / Cooking time 5 minutes 


Ingredients
(makes 1 small jar / 10 portions)

50g dried chillies soaked in 200ml hot water
2 tbsp tamarind pulp
1 clove garlic finely chopped
1 lime zested or 1 lime leaf finely chopped
1 lime juiced
3/4 tbsp coriander seeds ground
1 tbsp finely grated ginger
1 tsp finely grated galangal
1 stick lemon grass finely chopped
1 small red onion finely chopped
3/4 tbsp brown sugar
1 tbsp white wine vinegar
3/4 tbsp coconut oil

Place all the ingredients except the coconut oil in your food processor and blitz to a paste, or finely chop by hand and pound to a paste in a pestle and mortar, my preferred method.   Add the coconut oil to a pan and melt on a medium heat add the tom yum paste to your pan and cook for around five minutes until medium thick.  That's it! Now to store...

Laska Coconut Lime and Peanut butter Soup 

A hearty hug in a bowl, this soup brings sunshine to my day loaded with great food for you ingredients like chicken bone broth, turmeric, coconut cream, sweet potato herbs and spices what’s not to love in this soup. 


Ingredients 
(serves 4)

1 ltr of chicken soup
1 400 ml can of coconut cream or milk
2 tbsp peanut butter
1 sweet potato peeled, diced and cooked
1/2 tsp ground turmeric 
1 tsp crushed red chillies
1 lime juiced 
Fresh chopped coriander
1 sliced jalapeño 

To the chicken soup add the coconut cream, peanut butter, turmeric and chillies bring to a simmer, add the cooked sweet potato and lime juice, cook for a couple of minutes until hot, add the coriander and jalapeño, that’s is serve.

My geeky science bit....

Chicken Bone Broth Nutrients 
Chicken bone stock is so good for you, the broth water has calcium, magnesium, phosphorus, silicon, sulphur, trace minerals, chodroitin sulphates and glucosamine, these latter two ingredients are expensive to buy as supplements, but they are found naturally in bone broths.  You need magnesium so your body and convert vitamin D into it's active form so that it can be used to absorb calcium.  We only need around 400mg of calcium a day, but the RDA says 1200mg, the reason for this is that we do not absorb all the calcium we eat, but if you have a balanced diet the extra calcium you absorb can lead to kidney stones and calcium in the blood stream and heart disease, chicken stock is anti viral, anti bacterial and scientifically proven to be 25% as effective as penicillin.

GARLIC
B6, C, B1, manganese, copper, phosphorus, calcium, allicin, selenium.
King do healing foods, cleans liver, fights food poisoning bacteria, stomach bug bacteria, anti viral, anti fungal, natural compounds that aid liver to remove MERCURY, food additives and the hormone oestrogen from your body.  Helps iron metabolism, cardo protective, helps keep blood pressure in check, may regulate number of fat cells, antioxidant, lowers risk of oxidative stress. 

TURMERIC
Turmeric is super good for you, but more important is the need to eat turmeric with black pepper, why?  The curcuma longs L in turmeric is not utilised in our body due to its rapid metabolism in the liver and intestinal wall, combining consumption of piperine a know inhibitor of intestinal absorption found in black pepper significantly increased the concentration of curcumin up to 2000% in turn extending the absorption time.

Turmeric 1500mg RDA
Turmeric is one of those little spices you should try and eat every day, helps control high blood sugar, great if you have or are pre disposed to diabetes, anti inflammatory, anti oxidant helps protect against ageing, anti atherosclerotic, heart protecting and weight reducing actions, another great benefit for diabetes and reducing complications from associated diseases.  Important role of curcumin a key component in turmeric in the the prevention and treatment again of diabetes and associated disorders, neuroprotective and anti infections actions.  Helps protect against Alzheimer's.
Vitamin B6, manganese, iron, fibre, copper, potassium.

Livers favourite spice, boosts liver detox by assisting enzymes that actively flush out dietary carcinogens, curcumin compounds heal your liver aiding detoxification and strengthening your whole body.  Antioxidant, controls blood cholesterol levels, anti carcogenic, powerful medicine in anti inflammatory, supports flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest, pain and colic. 

ONION
Vitamin C, B6, B1, folic acid, phenolics, flavonoids, manganese, copper.
Anti inflammatory, anti bacterial, cardio benefits, protects heart and blood vessels, anti clotting capacity helps prevent unwanted clumping together of the blood platelet cells, lowers blood cholesterol levels and triglycerides, improves cell membrane function in red blood cells, can increase bone density and connective tissue.

COCONUT 
Coconuts are rich in fibre, Vitamin C, E,, B1, B5, B6,, iron, selenium, sodium, calcium, magnesium, phosphorous.  Extremely healthy MFCA and lauric acid easily digested and almost immediately broken down in your saliva and gastric juices.  This means pancreatic fat digesting enzymes are not essential which puts less strain on your liver allowing it to work more efficiently.  Anti viral, anti bacterial, protects body form infections and viruses.  Regulates thyroid function and is highly 

CHILLI
Chilli eaten in large quantities is high in vitamin C, carotene, vitamin B, B6, potassium, magnesium and iron.

WATERCRESS
Watercress purifies blood, gives you iodine when eaten raw, vitamin A, anti bacterial mustard oils, betacarotenes, iron, phenethy, isothiocganate, vitamin C, E.

CELERY
Celery has coumarins, potassium and vitamin C.

CARROT
Carrots juiced are a detox cleaner for healthy liver and kidney functions, anti bacterial and anti viral, protect capillaries, chest, skin and eyes, vitamin C, E, A and B2.



No comments:

Post a Comment