Making your own chicken stock allows you to control what goes in. A homemade chicken broth is often lower in fat, sodium, and calories. This low sodium chicken broth allows you to personally control the sodium level in your own recipes. This stock recipe roasts the chicken and vegetables to give a rich, deep flavor as well as a beautiful color. You can freeze this stock for up to six months – I like to keep it in single serving size containers for ease of use.
7 pounds chicken wings
3 cups coarsely chopped onion
2 1/2 cups coarsely chopped celery
2 1/4 cups coarsely chopped carrot
1 Tbsp olive oil
1 cup water
5 quarts water
15 parsley sprigs
15 black peppercorns
8 thyme sprigs
3 bay leaves
1. Preheat oven to 450°.
2. Arrange chicken in a single layer on a pan (with 4 sides) coated with cooking spray.
3. Combine onion, celery, carrot, and oil in a bowl – toss well to coat vegetables. Arrange vegetable mixture in a single layer on another pan pan coated with cooking spray.
4. Roast chicken and vegetables at 450° for 1 hour and 20 minutes or until browned, turning occasionally.
5. Place wings and vegetables in a stockpot. Pour 1/2 cup water into each baking sheet, scraping to loosen browned bits.
6. Pour water mixture into pot. Add 5 quarts water and remaining ingredients to pot.
7. Place pot over medium-high heat. Bring to a boil. Reduce heat to low, and simmer 4 hours, skimming off and discarding foam as needed.
8. Strain stock through a fine sieve into a large bowl and discard solids. Cool stock to room temperature.
9. Cover and refrigerate 5 hours or overnight. Skim solidified fat from surface and discard.
Yield: 24 – 1/2 cup servings (25 calories, 1.4 g total fat, 0.3 g saturated fat, 2.6 g protein, 0.3 g carbohydrate, 0.1 g fiber, 11 mg cholesterol, 13 mg sodium)
Cooking Light, November 2010