Slow Cooked Low FODMAP Chicken Stock
Ingredients
MAKE GLUTEN FREEMakes 9 servings 250ml or 1 cup per serve)
Slow Cooked Chicken Stock
4
chicken leg
240
carrot
90
leek (green tips only)*
2
parsnip
60
celery
2
garlic infused oil*
1
dried rosemary*
3
dried bay leaf
0.5
fresh parsley
1
fresh thyme
3000
water
1
salt & pepper
Equipment
- slowcooker
- large mixing bowl
- fine mesh sieve
Slow Cooked Low FODMAP Chicken Stock
Finding low FODMAP chicken stock can be a bit challenging as many commercial brands include onion and garlic. This super easy low FODMAP chicken stock is a tasty addition to many meals and keeps well in the freezer! All you have to do is pop everything into the slow cooker and let it do the rest. I also turn the leftover stock ingredients into a delicious frittata once the liquids have been drained off.
FODMAP Note: Celery can contain moderate to high levels of mannitol (polyol) if you consume more than 12g per serve. This low FODMAP recipe contains 60g of celery which is 5 safe servings and makes over 9 cups of chicken stock. This means each serve is low FODMAP.
-
Gluten Free Option -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 9 250ml or 1 cup per serve)
Slow Cooked Chicken Stock
4
chicken leg
240
carrot
90
leek (green tips only)*
2
parsnip
60
celery
2
garlic infused oil*
1
dried rosemary*
3
dried bay leaf
0.5
fresh parsley
1
fresh thyme
3000
water
1
salt & pepper
Equipment
- slowcooker
- large mixing bowl
- fine mesh sieve
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
235
Fat
15.4g
Saturates
3.8g
Protein
13.3g
Carbs
10.9g
Sugars
3.4g
Fibre
3g
Salt
0.1g
Iron
1.4mg
Calcium
79.6mg
Calories
235
Fat
15.4g
Saturates
3.8g
Protein
13.3g
Carbs
10.9g
Sugars
3.4g
Fibre
3g
Salt
0.1g
Iron
1.4mg
Calcium
79.6mg
Calories
235
Fat
15.4g
Saturates
3.8g
Protein
13.3g
Carbs
10.9g
Sugars
3.4g
Fibre
3g
Salt
0.1g
Iron
1.4mg
Calcium
79.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Roughly chop the green leek tips, wash and roughly chop the carrots, celery and parsnips (you can leave the skin on), roughly chop the parsley and thyme.
- Spray the slow cooker with spray oil. Place the chicken legs at the bottom. Then put the carrots, parsnip, celery, leek, parsley, thyme, dried rosemary and bay leaves into the slow cooker. Drizzle the garlic infused oil over top and season generously with salt and pepper. Then add 12 cups of water.
- Place the slow cooker on low and allow to cook for about 10 to 12 hours. I like to put the slow cooker on just before I go to bed and leave it to cook overnight. After 10 hours shred the chicken in the stock and leave to sit for a few minutes. Taste the stock and add more salt if needed (salt will help bring out the flavour).
- Next strain the stock into a large bowl using a sieve (I keep the sieve contents, pick out the bones, bay leaves and celery, then turn the remaining mixture into a delicious frittata for the family). The stock should be a beautiful amber orange colour. If you are concerned about the fat content you can blot the fat off the top of the stock using a paper towel or you can allow the stock to cool and then remove the fat layer using a spoon.
- This stock needs to be put immediately in the fridge. It will last for 4 days in the fridge or up to several months in the freezer. I like to freeze my stock in a silicone muffin tray and then store it in a plastic container. Each muffin compartment will hold about 1/4 cup of stock. Place the silicone muffin tray on a baking tray to make it easier to slide into the freezer flat. Then spoon the stock into each muffin compartment. Once frozen pop the stock cubes out of the muffin tray and store in a plastic container. Then you can just grab the amount of stock you need out of the freezer.
- Enjoy cooking with your delicious low FODMAP chicken stock!
Buying Tips
Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you buy a leek that has long green tips (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP).
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
