Bone Broth

IMG_4040Bone broth has become very popular – you can even sign up for weekly or monthly deliveries in some places. It has been around for a very long time, often the base for soups in many cultures, and is making a come back. Most people use broth (regular or bone) and stock interchangeably as they are all are made with similar ingredients and cooking method: simmer water, meat or bones (or both meat and bones), seasonings (herbs) and sometimes vegetables (carrots, onions). Once the broth, stock, or bone broth has simmered long enough, the solids (meat, bones, vegetables, etc.) are then removed by straining (typically done with a fine mesh sieve), leaving behind nutrient rich liquid. However, there is quite a difference between the three.

Now let’s break down the differences…

Broth: is usually made with meat and has a small amount of bones in it (whole chicken for example). The simmering time for broth is the shortest of the three, typically its anywhere between 45 minutes – 2 hours and the end result is usually light in flavor, thin, but a good source of protein.

Stock: can be made by either roasting the bones (usually has some meat one them, but not a lot), or not roasting them first, however roasting the bones creates more depth of flavor in the finished product. The simmering time for stock is longer than broth, typically between 3-5 hours. Due to the longer simmer time stock is richer in both minerals and gelatin and also a good source of protein.

Bone Broth: the bones used to make bone broth have the least amount of meat on them. Again, roasting the bones first brings out more flavor for the finished product. The simmer time for bone broth is much longer than that of broth or stock; typically the bones simmer for 24+ hours! Why so long? The extensive simmer time helps to remove as much of the minerals and nutrients that you can get from the bones (calcium, magnesium, phosphorus, gelatin, collagen, etc.). Bone broth is a bit thicker than regular broth and has the highest source of protein…the Pacific Naturals that I use has 9gm per 8oz.

All of these are easy and affordable to make at home – make a big batch and freeze it in quart containers, which can easily be defrosted and used in recipes later on. If you don’t have the ability to make it at home (like myself right now), there are some delicious pre-packaged ones on the market. Pacific Naturals is my favorite…its organic, delicious, affordable, and very convenient.

Organic Bone Broth Chicken

With bone broth being so rich in nutrients and gelatin, it is often drank warm…especially during cold and flu season. Bone broth can be also used in numerous culinary applications. I used it recently to make a batch of spicy chicken soup when I was feeling under the weather. When I just want to drink a cup of it, I heat up one of the 8oz package of Pacific Naturals Bone Broth Chicken with either lemongrass or ginger – delicious!

Spicy chicken soup with Thai Chili Peppers

IMG_4035Ingredients

  • 2 Teaspoons Oil (of your choice)
  • 4-5 Large, Dried Thai Chili Peppers
  • 4 Cloves Garlic*, minced
  • 1 Tablespoon Fresh Ginger*, minced
  • 1 Tablespoon Shallot*, minced
  • 2 Small Baby Bok Choy* (White and green parts separated – White parts cut into 1/2 pieces and rough cop on the greens)
  • 1 Large Carrot* cut into 1/4 inch rounds
  • 1/2 Cup Zucchini*, Cut into 1/2 rounds, then quartered
  • 1 box of Pacific Naturals Organic Chicken Bone Broth
  • 1/2 Cup Gluten Free Orzo Pasta
  • 1 Large Chicken Breast*, halved lengthwise, sliced on bias, cut into ⅛ inch thick pieces
  • Cilantro* – to your taste, torn for a garnish

Method of Preparation

  1. In a large pot over medium heat, add oil, chili peppers, garlic, ginger, and shallots – cook for 1-2 minutes, careful not to burn
  2. Add in bok choy (white parts only), carrots zucchini, cook for an additional 2-3 minutes until the vegetables begin to soften
  3. Add in Bone Broth and bring to a boil over high heat.
  4. Next, add the gluten-free orzo pasta and chicken, and reduce heat to a simmer
  5. Cook until orzo is al dente, chicken, and bok choy greens is fully cooked throughout – about 15-20 minutes.
  6. Serve with a garnish of freshly torn cilantro

*organic

Wendy’s Spicy Chicken Sandwich-Gluten Free

(sorry the pic isn’t so great, I rushed because I really want to try this, its been over 2 years since I had one)

We don’t eat fast food much.  If we do, we either go to Subway so Bryan can get a sandwich and I get a salad or we go to Wendy’s because they fry their french fries in a separate fryer and I can get a bun-less cheeseburger and Bryan can get his favorite spicy chicken sandwich.  That sandwich used to be my favorite also before I found I had Celiac Disease.  Every time he gets one I ask “can I just smell it” – you laugh but I seriously do this quite often with some of his “regular” food.

Lately I’ve been on a kick of making things at home instead of going out and buying them.  For example in my last post I shared recipes from homemade beef jerky and granola bars.  I can’t go out and get a Wendy’s spicy chicken sandwich but I sure as heck can make it at home.  Making things at home also lets you control the ingredients you use.  Not saying that this sandwich is super healthy by any means, don’t get me wrong.  I mentioned to Bryan the other day that I could try to recreate that sandwich for him, but would have to do it gluten-free so I can enjoy it too…he said sure.  So I looked online for some ideas of what is actually in the sandwich and then went to work on creating a recipe for it.  I have to say it came out pretty darn awesome!  We both really liked it.  I served mine between two pieces of romaine lettuce and Bryan had his on a “regular” bun.  The spicy flavor in mine was much more pronounced without having all that bread in the way.

Gluten-Free Spicy Chicken Sandwich (Wendy’s)

1/4 Cup Frank’s Red Hot Sauce

1/2 Cup Water

1/2 Cup Gluten-Free Bisquick

1 1/2 Teaspoons Sea Salt

2 Teaspoons Cayenne Pepper

1/8 Teaspoon Fine Ground Pepper

1/4 Teaspoon Paprika

1/4 Teaspoon Garlic Powder

2 Chicken Breasts – pounded until about 3/8 inch thick

4 Pieces of Romain Lettuce

1/4 Teaspoon Mayonnaise (optional)

2 Tomato Slices (optional)

Mix together the Gluten-Free Bisquick, Salt, Cayenne Pepper, Pepper, Paprika and Garlic Powder in a large bowl.

In a separate bowl mix together Frank’s Red Hot Sauce and water.

In a large high-sided sauté pan heat 1/2 cup – 1 cup of canola oil (should come up about 1/2 inch the side of the pan depending on the size of your pan) on medium heat.  You could also use a deep fryer but I didn’t want to deal with all of that.

Take one chicken breast at a time and dredge it in the GF Bisquick mixture, then coat it in the hot sauce/water mixture and then again in the Bisquick mixture.

Cook chicken for about 4-5 minutes on each side until they are golden brown and no longer pink in the center (I cut mine just to make sure).

Remove from the oil and drain on paper towels to remove any excess oil.  Serve on lettuce or a bun and top with mayonnaise (optional), tomato (optional) and an additional piece of lettuce.  Enjoy!!

The Bisquick worked perfect for this recipe.  It was nice and crunchy and the chicken was juicy, and just the right amount of spice.  Oh how I have missed this sandwich, but now I can make it at home!