Margo's Uber broth - Chicken (Fat free and sodium free)
Optional: The next time you roast a chicken, save the carcass in your freezer and add this when you make the broth. Lots of good flavor in there that is too good to waste!
Optional chicken carcass
2 tablespoons olive oil (or other vegetable oil)
3 pounds chicken wings
1 onion, coarsely chopped
2 carrots, cut in chunks
2 stalks celery, cut in chunks
4 peeled cloves garlic
1/4 cup vermouth or dry white wine
3 quarts water
Heat olive oil in large stockpot over medium heat
Add chicken wings and distribute over bottom of pot - brown well, then flip and brown other side. (You may need to do this in batches - once all are browned, remove from pan and set aside.
Add onions and cook until translucent
Add the rest of the vegetables and cook until slightly softened (5-10 minutes)
Add the vermouth or wine and cook until reduced by about half - it should be sort of syrupy. Stir, scraping the bottom of the pot while you do this, to release all of the good, flavorful browned stuff.
Return chicken wings and any accumulated juices to the pan.
Pour in the water and add the peppercorns.
Bring the pot to the boil, reduce to a simmer, and simmer for 2-3 hours, uncovered.
Remove from heat and let it cool a bit.
Pour through strainer or colander into another pot, discard spent chicken and veg.
Finish cooling to room temperature, cover and refrigerate.
Several hours later, or the next day, remove pot from fridge.
Lift off the layer of congealed fat from the top of the stock and discard.
Return uncovered pot to stove, bring to boil again, then simmer until reduced by 1/2
When cool enough to manage, freeze in small containers, ready for use as required!
Margo's Uber Broth- Beef (Low fat, low sodium)
6 pounds beef shank (I bought them sliced from the butcher)
3 Tbs oil
2 quarts cold water
a few peppercorns
Brown shanks, one at a time in the oil, adding oil if needed
Cut onion in half and brown on all sides
Return shanks to pot
Add cold water and peppercorns
Bring to a boil, skim, reduce to simmer
Simmer, covered, 2 hours
Remove from heat, strain into large tupperware or other storage container, chill overnight
Remove meat from shanks once they are cool enough to handle, and freeze.
If you have extremely carnivorous tendencies like me, the marrow in the bones is very rich and delicious - spread on buttered toast or all alone (I ate it very daintily, for a cavegirl anyway, with a demitasse spoon!)
The next day, lift the fat off of the chilled broth and freeze or use as desired. Very Very yummy and rich tasting - and the reserved beef is tender and rich and really fabulous - you can make beef and vegetable soup with it once you are cleared to eat real food!
The Shake I liked the best...
1 scoop Allmax Isoflex Vanilla Protein Powder (27 grams protein)
1 Scoop Click Mocha Espresso Protein Powder (7.5 grams Protein)
8-12 ounces cold Almond Milk (1 - 1.5 grams protein)
Stir it all together - yummy mocha milkshake - and about 35 - 36 grams of protein. Yep - that's half my protein DONE if I have it first thing! Also good, (though less protein), with a spoonful of decaf instant coffee to replace the Click - if you are avoiding caffeine.