FODMAP Free Chicken Broth

One thing I have missed from time to time since I  was diagnosed is chicken broth. I’ve bought a few pre-made broths that had less ingredients overall, but they weren’t FODMAP free still having either onion or garlic or both, just less of it. You really don’t realize how prevalent onions and garlic is until you have to limit them! Onions have been hit or miss for me so far and I haven’t figured out if it is the amount or the type (powdered, whole, etc. Definitely no red onions!) of onion or just my FODMAP load in general. My son has a cold this week and it is rainy today so I thought it would be a good time to try making broth from scratch, a first ever for me, and make some soup with it. One site I’ve found recipes I like on is fodmapliving.com and I am trying their FODMAP Free Chicken Broth recipe today.

My notes: The smallest chicken I could find was 5 pounds so I used my 2 1/4 quart pitcher to measure out the water with a bit extra. We’ll see how this works! Also, I’ve seen celery listed as a FODMAP in the Monash University app, but I’ve tolerated it so far in foods like Original Goldfish Crackers.
Chicken Broth
Author: Sue Daoulas
Total time: 
Serves: 6
INGREDIENTS
  • 2-3 pound whole chicken, cut up
  • 2 celery ribs with leaves, diced
  • 2 medium carrots, chopped
  • 2 bay leaves
  • ½ teaspoon dried parsley, crushed
  • ½ teaspoon dried oregano
  • 8 to 10 whole peppercorns
  • 2 quarts cold water
INSTRUCTIONS
  1. Place all ingredients in a heavy sauce pan.
  2. Bring to a boil, reduce heat, skim foam, cover and simmer for 2 hours.
  3. Gently remove chicken from broth and set aside.
  4. Strain the broth and discard the vegetables and seasonings.
  5. Refrigerate broth for 8 hours or overnight.
  6. Once cooled, you can skim the fat from surface.

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