This is it! The original, basic, easy, and delicious chicken stock that can be the low-sodium base of sensational soups and used to season delectable dishes—with tips to upgrade for maximum flavor and benefit.

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  • Preparation Time

    15 minutes

  • Cooking Time

    1 Hour

  • Difficulty Rating


  • Health Level


  • Serves



  1. 3 chicken thighs, preferably organic pastured*
  2. 2 chicken drumsticks, preferably organic pastured*
  3. 3 pints / 1½ L water
  4. ½ onion, sliced or chopped
  5. ½ carrot, sliced or chopped
  6. ¼ celery stalk, sliced or chopped
  7. 1 bay leaf
  8. 6 whole black pepper corns
  9. 3 cloves fresh garlic, sliced or minced (optional)
  10. 1 cup / 100 g fresh herbs, i.e. dill weed, parsley, chives, oregano (optional)
  11. 1 Tbsp. / 6 g ground spices, i.e. turmeric, paprika (optional)
  12. 1 lb / 450 g fresh mushrooms, preferably mixed varieties i.e. white/crimini/portabella/maiitake/oyster/woodear/shiitake, sliced (optional) or 4 oz / 120 g dried mushrooms, broken into ½-inch / 1 cm pieces
  13. *If organic, add the bones as well; if also pastured, add the skin, too.


  1. Put all ingredients in a 6-quart/liter lidded pot over high heat, and bring to the boil.
  2. Reduce heat to low, cover, and simmer for 45 minutes.
  3. If using organic/pastured chicken: Remove chicken pieces and allow to cool, then remove the meat, put the bones and/or skin back into the pot, and simmer for a further 15 minutes.
  4. If using mushrooms, add them to the pot instead of removing the chicken, and simmer for a further 15 minutes

  5. Strain the liquid through a sieve into a large bowl. Serve or freeze the chicken and vegetables for later use (1 oz / 30 g chicken = 1 protein exchange; 1 cup / 70 g vegetables = 1 vegetable exchange). Cool and refrigerate the broth/stock overnight.
  6. The following day, remove congealed fat from the top of the stock. Portion for reheating and serving, or for freezing for later use.
  7. *If using pastured chicken, freeze the gel in ½ pint containers for use as needed

    You can poach a whole chicken in this way for more stock and meals.

Serving size:1 cup / 240 ml

Exchanges per Serving: Free up to 1 cup / 240 ml; for more, 0 Carb, ½ Protein, 0 Fat

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Comments 8

    • Hi, Mary. A “free” spread is a spread that in a certain amount doesn’t need to be counted in your menu, and is made available when there is no spread at that meal (so that you don’t suffer through dry bread if you don’t want to). Some are very low in carbs and fat (like mustard), and some are listed by the amount (less than 2 teaspoons of jam would be free, but a tablespoon already needs to be counted). When you see the term in your menu, click on it, and the list will pop up.

      • Thank you Sharon for your reply. Do I have a set menu made up for me. I’m 5f foot 2 and I do not know the cm equal to enter it . I will be delighted If this way of eating will work for me. I need to loose 3 stone I was always around 10 so that is a big difference. The amount of time to eat is a lot 5. Can you ever have a cup of tea and a biscuit?
        Sorry for all the questions
        Thank you

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