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Bone broth

Packed with nutrients for healthy bones, hair and nails, this soup is made with selenium and zinc-rich chicken bones and antioxidant-rich coriander

  • Prep: 20 mins
    Cook: 45 mins
  • Serves 4
  • More effort
  • Serves 4
  • More effort
  • Calories 150
  • Carbohydrates 24
  • Saturated Fat 1
  • Sugar 5
  • Protein 6
  • Fat 3
  • Fibre 2
  • Salt 0.9

Nutrition per serving

  • Calories 150
  • Carbohydrates 24
  • Saturated Fat 1
  • Sugar 5
  • Protein 6
  • Fat 3
  • Fibre 2
  • Salt 0.9

Ingredients

  • 1 meaty chicken carcass, plus any jellified roasting juices from it, skin and fat discarded
  • 1 large onion, halved and sliced
  • zest and juice 1 lemon
  • 2 bay leaves
  • 1-2 red chillies, halved, deseeded and sliced
  • 1 tsp ground coriander
  • ½ tsp ground cumin
  • small pack coriander, stems and leaves chopped and separated
  • 1 large garlic clove, finely grated
  • 250g pouch wholegrain basmati rice

Tip

Nutrition notes
Chicken bones are rich in selenium and zinc, which help to build strong bones, plus healthy hair and nails. Coriander has a high concentration of antioxidants including quercetin - a natural antihistamine. Wholegrain rice is rich in minerals including zinc, which can help to shorten the duration of a cold. Cooking the chicken carcass for an extended period helps to extract the minerals from the bones, making the broth more nourishing.

Method

  1. Break the chicken carcass into a large pan and add the onion, 1.5 litres of water, the lemon juice and bay leaves. Cover and simmer for 40 mins. Remove from the heat and allow to cool slightly, to make things a bit easier to handle.

  2. Place a colander over a bowl and scoop out all the bones into the colander. Pick through them, stripping off the chicken and returning it with any onion as you work your way down the pile of bones.

  3. Return any broth from the bowl to the pan – and any jellified roasting juices – along with the chilli, ground coriander, cumin, coriander stems, lemon zest and garlic. Cook for a few mins until just bubbling – don’t overboil as you will spoil the delicate flavours. Taste, and season only if you need to. Meanwhile, heat the rice following pack instructions, then toss with the coriander leaves. Ladle the broth into bowls and top with the rice.