Slow Chicken Thigh Broth with Turmeric and Polyphenol Vegetables
A slow-simmered broth with 31.4 g of protein, 790 mg of potassium and 2.3 mg of lycopene per serving. Four servings, no added sugar, and macros calculated ingredient by ingredient from USDA data.
A broth simmered with bone, and one methodological decision: we publish no collagen figure. The amino acids that cooking extracts from bones and cartilage are not quantified in USDA composition data, so we could write “collagen-rich” and nobody would check. We do not. That is why the recipe includes unflavoured gelatin: it is a food, and its glycine and proline are measured. The bone stays in the pot; the unsupported claim is what goes. And a second honesty: the 25.7 mg of vitamin C is a ceiling, because 90 minutes of cooking degrades much of what the raw vegetables bring.
Ingredients
11 items- 600 g bone-in, skinless chicken thighs (about 450 g meat)
- 200 g onion
- 200 g carrot
- 300 g ripe tomato
- 100 g celery (two stalks)
- 15 g garlic (three cloves)
- 8 g unflavoured, unsweetened powdered gelatin
- 20 g extra virgin olive oil
- 3 g ground turmeric (one level teaspoon)
- 1.5 L water
- Freshly ground black pepper and fresh parsley, to serve
Nutritional Information (per serving)
Step-by-Step Instructions
Brown the chicken
In the pot, with the oil, two minutes per side. That is what gives the broth colour without any concentrate.
Sweat the base
Add the chopped onion, garlic and celery and cook 6 to 8 minutes over medium heat. Stir in the turmeric and cook 30 seconds so it blends into the fat.
Add and cover
Chopped tomato, sliced carrot and the water. Bring to the boil.
Simmer slowly
Turn down to the lowest heat and keep covered for 75 to 90 minutes. A hard boil emulsifies the fat and clouds the broth: it adds nothing and shows on the plate.
Shred and bind
Take out the chicken, shred it and return it. Hydrate the gelatin in 50 ml of cold water and dissolve it into the broth off the heat.
Serve
Freshly ground pepper and parsley. Salt goes on at the table: it is not in the table.
Functional Health Synergy
- 31.4 g of protein per serving, from the 112.5 g of chicken thigh and the gelatin
- 0.38 g of glycine and 0.25 g of proline, measured, per serving from the 2 g of gelatin in each
- 790 mg of potassium per serving, roughly a quarter of the reference daily intake (3,400 mg for men and 2,600 mg for women)
- 2.3 mg of lycopene and 4.4 mg of beta-carotene per serving (about 364 µg RAE), from tomato and carrot
- 52 mg of magnesium and 2.5 mg of zinc per serving
- 3.4 g of fibre and 6.8 g of sugar per serving, with no added sugar: what the onion, carrot and tomato bring
- Onion and garlic belong to the Allium genus, with organosulfur compounds, and turmeric is the root of Curcuma longa; their polyphenols are not quantified in USDA databases, so we publish no figure for them
- We publish no collagen figure: the amino acids cooking extracts from the bone are not quantified in composition databases
Individual results may vary. Claims regarding weight loss and metabolic improvements depend on each patient's individual physiological response, their nutrition plan, and medical evaluation.
Discover more about this recipe
Bone-in chicken thigh
112.5 g of meat per serving bring 27.45 g of protein and 9.63 g of fat. The bone is not in the table because it is not eaten: it gives the broth flavour and body, not measurable grams of protein.
Cooked tomato
Seventy-five grams per serving bring 2.3 mg of lycopene, the dish's highest carotenoid figure (3,041 µg per 100 g). It is also one reason the oil is in the pot: carotenoids are fat-soluble and the fat goes with them.
Unflavoured gelatin
Two grams per serving is 1.71 g of protein with 0.38 g of glycine and 0.25 g of proline, measured. It is the part of this dish's amino acid contribution that can be quantified; the collagen from the bone cannot.
Carrot
Fifty grams per serving bring 4.14 mg of beta-carotene (8,285 µg per 100 g) and 320 mg of potassium per 100 g, plus 2.8 g of fibre. It adds colour and sweetness to the broth with no added sugar.