Keto – Chicken stock from scratch

Roast chicken has become a necessity in my effort to achieve ketosis. On the weekend I roasted a chicken which is a staple protein for us to snack on through the day.

I cooked this deliciousnessness on a bed of celery, white onion and garlic. I sprinkle salt, pepper and paprika on the skin and leave it in the oven to bake at 180 Celsius for an hour and a half (more may time may be required for a larger chicken).

When ready, I serve dinner and shred the remaining chicken for refrigeration then move on to preparing the stock. I add water to the tray and let it boil on high heat for approx 30 mins. In the meantime, I par-fill our slow cooker with water and after that time I scrape the contents into a slow cooker set on high along with all of the chicken bones.

I leave the juices, bones and water to work their magic in the slow cooker for 4-6 hours. After that time, I let the liquid cool for an hour and then pour it through muslin in a large strainer into small containers for freezing.

I use this fluid for making gravy on steak or chicken meals through the week or microwave it with water and salt for a broth drink when I need an energy top-up or as a liquid replacement for lunch with a tablespoon of coconut oil to help top up my healthy fat intake.

This is a great way to make sure you’re optimising your ingredients beyond being one meal and the stock is so rich and delicious it keeps you satisfied. This is also a great help if you’re experiencing keto-flu and need help surviving the day.

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