From Rotisserie to bone broth
This post has a strange title, doesn’t it? But it is the right way of travel for both the chicken who’s on the journey, as well as the person who’s making that journey possible.
It’s such a waste of real food when people trash the bones of a chicken after eating the flesh. Yes – real food! After roasting a chicken, it gets carved into a delicious meal, while the bones and bits go right into the disposal. But by throwing away the carcass of the chicken, you’re wasting a good deal of so many important nutrients that you need for maintaining many of your bodily functions.
“Oh dear, you’re running such a high fever! I’ll get you a hot cup of chicken broth!”
Now doesn’t that sound familiar? Even before getting some medical tests, you’re asked to avoid all food and drink except broth. Why? Because the bones are a rich source of many nutrients that give you the required energy during a fasting state. These nutrients are only released when you simmer the bones slowly for a long time.
The bone marrow is mainly the “good stuff” you get from the broth and it’s important for developing new blood cells and a healthy immune system. Other valuable nutrients you get from bone broth: calcium, phosphorus, magnesium, potassium, collagen, gelatin, chondroitin sulfate, and many more that are all needed for maintaining functions of connective tissues, normal hair, skin, active immunity to resist bacterial and viral attacks, normal digestive functions, and even healing leaky gut syndrome.
Due to these numerous benefits of the bone broth, incorporating it into your diet seems like a no-brainer. But how do you make something like that at your own home?
This is where the journey starts!
Roasting the Chicken
Click to read the recipe for Spicy Balsamic Glazed Roasted Chicken!
Use of Leftover Roasted Chicken
After your first meal with roasted chicken, debone the left-over bird. You can shred the chicken meat before storing to use in chicken salads, frittatas, stuffed omelets, potpie, and more. This will help you to pull together your dinner very quickly on a busy weeknight.
Click to read the recipe for Curried Chicken Salad!
Let’s Continue with our chicken journey: the prep for this step will take only 10 minutes of your time!
(Sorry, forgot to take a picture of the broth, but you know what I mean!)
Leftover bones from a roasted chicken carcass
2 carrots cut in small pieces
1 celery stalk cut in cubes
1 medium yellow onion, chopped
2 cloves of garlic, minced
1 bouquet garni (optional)
Salt and black pepper to taste
Pinch of red pepper flakes
Put everything in a crock-pot, slow cooking for 8 hours. After it’s cooked, remove the bones and the bouquet garni if used and discard. Strain the veggies (but keep it!) and store the broth to be used in a number of ways. You’ll save a ton of money on store-bought broths that are only full of salt, MSG, and preservatives. This homemade broth will stay fresh for 4-5 days in the refrigerator or for months in the freezer.
You’re Almost There!
What do you do with the veggies that you just strained out from the broth? You’ll see in many broth recipes the veggies are discarded along with the bones. But, they are good sources of fibers. So do not throw it away!
Strained veggies, from the broth
2 tbsp chickpea flour/all-purpose flour
1 tbsp rice flour
1 beaten egg (optional)
Salt, pepper, Curry Powder, Chili Powder, Cayenne Pepper Powder, to taste
In a small bowl, mix all the ingredients. Add just enough water to make a thick batter. You may add little more flour to keep the batter consistency right. Heat oil to about 350 F and pour a ladle-full of batter onto hot oil and fry the fritters until they are nicely brown in color and crisp. Serve hot with your choice of sauce or use it as a veggie burger. A healthy free snack for you!
Our chicken has just reached its destination! You have just used all the real goodness of a chicken. Now it’s up to you to start this journey every time you bring home a chicken and stop throwing away many important nutrients.
Dr. Gayatri Borthakur, a nutritionist turned entrepreneur, has a PhD in nutrition and a passion for delicious but healthy foods.