Dealing with Leftover Bone Broth
By Noor H. Salem, contributing columnist
Last week we covered the benefits of lamb, since it’s the Eid Al-Adha season. Making mansaf requires the use of the bone broth, but there will be a remaining portion to deal with. This recipe below is another wonderful and delectable meal your family will adore. It’s high in protein, fiber, and a number of vitamins. It’s the perfect combination of vegetables, protein, and a grain. I would advise that you use organic brown basmati rice, which gives the same taste and feel of regular rice, but comes with a boost of vitamins, fiber, and other traces of minerals. Brown rice takes longer to digest, and does not spike your blood sugar after the meal. It will keep you full longer, and grant you satiety quicker. This recipe is one of my favorites to use up my leftover chicken or meat broth, besides soup. Turning broth into soup is probably the easiest method to take, and is one of my favorite recipes shared in my book, Sunnah Superfoods. However, not everyone is a fan of soup, and you may have family members who are picky eaters. Making this kabseh recipe conceals the broth, but the myriad of benefits is still there. Try this recipe, and feel free to substitute the vegetables for other ones of your choice. The chicken can easily be swapped for meat as well.
Another tip to deal with bone broth is to freeze it; it preserves for up to six months. If you refrigerate it, make sure to use it within five days, and if you predict you won’t get to it in time, I’d recommend you freeze it. I frankly don’t recommend you purchase any bone broth or stock from supermarkets; the majority are extremely high in sodium (most likely the bleached and highly processed version) and contain genetically modified ingredients. Not only is homemade bone broth easy to make, it’s extremely healthy. It prevents and cures simple ailments like the common cold and flu, and even aids in healing autoimmune disease. Bone broth is great for leaky gut, cardiovascular health, cognitive health, and yes, even digestive health. It’s simply amazing how many benefits it has. Don’t underestimate the broth and don’t toss it out! Store it in an air-tight container for future use, or turn it into a scrumptious dish like this below. Try this recipe, and you’ll find yourself making more homemade broth!
1 ½ cups brown basmati rice (brown basmati rice works well too)
2 cups sliced bell peppers (assorted colors)
2 pounds chicken, cut into 1 inch cubes
3-4 cups homemade bone broth (meat or chicken)
2 medium onions, sliced
3 tablespoons extra virgin olive oil
1 teaspoon Himalayan Pink Salt
½ teaspoon allspice
1 teaspoon turmeric
1 teaspoon garlic powder
½ teaspoon cumin
½ teaspoon ground rosemary
½ teaspoon ground mustard seed
¼ teaspoon ground red pepper
½ cup fresh parsley, chopped (garnish)
½ cup silvered almonds roasted in extra virgin olive oil (garnish)
- In a skillet cook the chicken until well-done. Set aside.
- In a medium pot, stir fry the peppers and onions until soft and tender. Add the broth, chicken and spices. Allow to simmer 5-7 minutes.
- Add the rice and enough water to cover rice. Cook on medium high heat for about 10-12 minutes, or until the rice begins to show.
- Turn the heat to the lowest; keep covered for another 10 minutes.
- Flip in a serving platter; garnish with parsley and the almonds. Serves wonderfully with a side salad and plain yogurt.
Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, Sunnah Superfoods, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.