Low FODMAP Chicken Stock

A low FODMAP and Low Histamine Recipe

Since I shared my recipe for Oven Roasted Chicken yesterday, I thought today would be a great day to share how to make stock from the carcass, which I will actually be making today.

Chicken Stock or broth is one of those things that it’s exceedingly rare to find without garlic and onion in it. Those of us who have figured out that their IBS is actually carbohydrate intolerance know that it isn’t really rare at all, but food manufacturers certainly haven’t gotten the message yet, nor have many sufferers. So for now unless you want to pay a small fortune for the few FODMAP friendly products out there (if you can even find them), the only real solution is to make your own. The good news is that you actually get a better tasting, healthier product that way.

I am a firm believer that no stock is worth it unless you cook it for at least 18-24 hours, so I highly recommend you invest in a 6-8 quart slow cooker (if you don’t already have one) and utilize it for this recipe. You can use a stock pot if you don’t have one, but you have to feel comfortable with leaving it unattended overnight, on medium low unless you’re up for a long day. Luckily, it’s something you won’t need to make often, as it yields an impressive amount that you can easily store in the freezer.

LOW HISTAMINE DIET: Be sure to scan the ingredients to make sure you can tolerate them all. For example, I can’t eat carrots or black pepper right now, so I marked them as possibly problematic for others, but any of these ingredients could cause a problem for someone with an MCAD even though none are common allergens.

Chicken Stock

  • Roasted chicken carcass (See Herb Roasted Chicken Recipe here)
  • 2 ribs of celery cut into 2 inch chunks
  • 6-8 baby carrots (if not tolerated, try parsnips or another tuber)
  • 6 parsley sprigs
  • 5-6 pints filtered water
  • Olive oil
  • 1 teaspoon Salt
  • 1/2 tablespoon peppercorns (omit for low histamine)

Pre-heat oven to 400 degrees. Preheat slow cooker on low. Place cut celery and carrots on a cookie sheet and brush lightly with oil. Place on bottom rack of over and roast for 10-15 minutes, until lightly browned to enhance the flavor.

From your roasted chicken, remove any spices and vegetables left from roasting and discard. You of course also want to remove and reserve any usable meat from the bird, but don’t worry about picking the bones completely clean. Any leftover meat will only enhance your stock. Add the carcass to your slow cooker along with your parsley sprigs, roasted vegetables, salt and peppercorns.

Fill the crock pot to the top with filtered water. Cook for 18-24 hours. Once finished, allow it to cool to a safe handling temperature. Pour the stock into a pitcher or spouted bowl through a strainer to catch all of the solids. Discard the solids. Refrigerate the liquid until the fat on top forms a solid and remove with a spoon. Divide the remaining broth into mason jars or other storage containers. If freezing, be sure to leave at least two inches at the top of each container, as liquids expand as they freeze.

Stock will keep around 4 days if refrigerated to several months if frozen. You can add other spices and herbs to flavor the broth if you choose, however I opt not to add any other flavors to mine, as I use stock in a wide variety of recipes and prefer to choose my spices depending on the dish I am making.

Makes: 5-6 pints

Prep time: 30 mins

Cook time: 18-24 hours

Looking for more low FODMAP recipes? Look here.

Slow Cooked Chicken Bone Stock

7 thoughts on “Low FODMAP Chicken Stock

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