Basic Meat Stock: Turkey or Chicken Thighs or Quarters

Meat stock, more commonly referred to as bone broth has become very popular recently, especially among health-conscious individuals. This is because it’s believed to have many health benefits. Although there’s limited research on bone broth itself, there’s plenty of evidence that suggests drinking it may be very beneficial.

Most bone broth has at least trace amounts of several nutrients. Adding vegetables to bone broth can also significantly enhance its nutritional benefits. Every batch of bone broth is unique, so it’s impossible to calculate the exact nutrient content. And making broth at home is a great way to clean out your leftover veggies. Since beef stock is among the more common broths around the word, it’s a decent reference point. One cup of beef bone broth contains about 31 calories- made up of 5 grams of protein, 3 grams of fat and less than 3 grams of carbohydrates. 

 

As broth ingredients simmer over long periods, small amounts of nutrients from the bones or tissue release into the cooking liquid (usually water). Because they appear in such small amounts, it is unclear if the nutrients in bone broth are beneficial to the body.  

If the idea of drinking it out of your favorite coffee mug feels a little odd, don’t worry: There are plenty of other ways to eat, drink, and use bone broth. This easy-to-make meat stock is the perfect base for many gut healthy recipes.

Ingredients

  • 2 to 3 pounds pastured turkey or chicken, thighs or quarters, skin on*
  • 3 to 4 carrots, coarsely chopped
  • 1 small onion, quartered
  • 3 to 4 celery ribs, chopped
  • Handful of black peppercorns
  • 1 to 2 teaspoons sea salt
  • 2 to 3 sprigs fresh rosemary or thyme
  • 2 to 4 tablespoons tomato paste (optional)
  • 2 to 4 garlic cloves, to finish

Directions:

  1. Place all of the ingredients except the garlic in a 5-to-6 quart Dutch oven. Cover with water, 2 inches above the ingredients.
  2. Place in a 350 degree oven for 3 hours or in a slow cooker on low for 6 to 8 hours.
  3. Serve the meat and vegetables with a cup of stock alongside. Use a garlic press to add a small clove of garlic to each cup of stock, along with some sea salt, whey, or probiotic juice.

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