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PostSubject: Easy Homemade Broth   12/5/2010, 9:14 pm

Easy Homemade Broth

  • 100g chicken (you can add more chicken - you just need to track your portions)
  • parsley
  • onion powder
  • garlic
  • thyme
  • rosemary
  • oregano
  • basil
  • bay leaf
  • salt
  • black pepper

    1. Fill saucepan 3/4 full with water.
    2. Bring to boil.
    3. Add chicken and seasonings.
    4. Boil for 20 mins.
    5. Remove boiled chicken & serve or refrigerate and save for later.
    6. Strain out bay leaf & seasonings.
    7. Let broth cool to room temperature.
    8. Skim fat off surface (if any).
    9. Refrigerate broth.
    10. Once cold, skim the rest of the fat from the top (if any).
    11. Store in refrigerator or freeze for later use.


    TIP: You can add on-protocol veggies such as 3-4 stalks celery (I usually add the trimmings that I don't eat) and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth.

    TIP2: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.
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    PostSubject: Onion Soup Mix   12/5/2010, 9:12 pm

    Onion Soup Mix

  • 1/2 c dehydrated minced onion
  • 1 T onion powder
  • 1/2 t celery seed

    1. Combine all ingredients.
    2. Store in air-tight container.

    TIP: This is wonderful to use dry in your ground steak for hamburgers, etc. It's an easy way to perk it up.
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    PostSubject: Crockpot Roast   12/5/2010, 9:12 pm

    Crockpot Roast

  • 100g steak
  • onion soup mix
  • 1 c beef broth
  • black pepper to taste

    1. Add steak to crockpot.
    2. Cover with remaining ingredients. I sometimes add a splash
      of liquid aminos as well.
    3. Cook for several hours until reaches desired doneness.
    4. Serve.

    TIP: Besides being delicious any day, this is a great one for those mornings when I realize I completely forgot to take something out to thaw. You can take the steak straight from the freezer into the crockpot and eat a flavorful, tender steak later in the day.
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