I can’t tell you how many of the recipes I make call for chicken stock or broth.  It’s an ingredient I use more often than I can keep track of, yet I was unaware what I was actually adding to my dishes every time I cracked open a can or poured generously from a carton.  Sodium.  And lots of it. The American Heart Association (AHA) recommends that individuals consume less than 1500mg of sodium per day (that is just over 1/2 tsp of salt).  Yet some varieties of packaged chicken stock and broth contain more than 850mg sodium per serving!

Looking at the product labels of the chicken stock and broth on the supermarket shelf literally made me gasp.  I couldn’t believe how much sodium was actually in most of the store bought brands.  This week, I thought I’d share my research with you and give you the opportunity to compare.  Keep in mind that the recommended daily sodium intake by the AHA is 1500mg.

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(All ingredients followed by an * can be referenced at www.wikipedia.org by clicking on the ingredient.  Please feel free to reference the ingredients on other reputable sites for further information.)

Swanson 100 % Natural Chicken Broth

1 Cup = 860mg sodium

Ingredients:

• chicken stock
• contains less than 2% of:
  • sea salt
  • salt
  • natural flavoring
  • sugar
  • dehydrated onions
  • yeast extract*
  • chicken fat*
  • carrots
  • celery
  • onions

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Swanson Natural Goodness Chicken Broth – 33% less Sodium

1 Cup = 570mg sodium

Ingredients:

• chicken stock
• flavoring
  • contains chicken broth, autolyzed yeast extract*
• salt
• dextrose (synonymous for corn syrup)
• celery juice concentrate
• carrot juice concentrate
• onion juice concentrate

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Swanson Cooking Stock – Chicken 33% less sodium

1 Cup = 510mg

Ingredients:

• chicken stock
• contains less than 2% of:
  • sea salt
  • dextrose (synonymous for corn syrup)
  • carrots
  • cabbage
  • onions
  • celery
  • celery leaves
  • salt
  • parsley

**All listed product ingredients are taken from product’s package label.  Though Out of the Box Food makes every effort to provide complete ingredient information, please check the package for the most current information.

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Out of the Box Food “Leftovers” Chicken Stock

*The technical difference between chicken broth and chicken stock is that Chicken Broth is made from meat and seasonings while Chicken Stock is made using the bones as well.

**This recipe can also be made with the leftovers from a store bought rotisserie chicken.  No sodium is added to this recipe so the amount of sodium in the stock will be directly related to the amount of sodium from the roasted/rotisserie chicken.  If not making the stock within a couple days, freeze leftover chicken until ready to make.

Special Equipment: large stock pot, quart freezer bags, fine mesh strainer/colander, medium bowl

Ingredients:

• 1 leftover roasted (or rotisserie) chicken (bones, skin and meat)
• 2 carrots, washed and cut/broken into three pieces each
• 2 celery stalks (w/leaves), washed and cut/broken into three pieces each
• 1 onion, quartered
• 1 tbsp whole peppercorns
• 16 Cups water (approximately)

Directions:

• Place the chicken, carrots, celery, onion and peppercorns in a large stockpot.
• Pour water over ingredients.
• Heat over medium heat.  When water begins to boil, reduce heat to medium-low/low and simmer for  2-4 hours. (The longer you simmer the richer the stock so don’t hesitate to let it simmer longer.)
• Using a small mesh colander/strainer and bowl, strain out liquid.  Discard vegetables.
• Measure liquid into desired serving size (I like to freeze 2 and 4C servings) and pour into quart freezer bags.  Seal, label and lay flat in freezer to freeze. (measuring servings and labeling the bags makes for easy use in your next recipe.)

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So we know how much sodium chicken stocks and broths have, but vegetable broth users aren’t off the hook.  Next week we’ll take a look at chicken stock’s vegetarian counterpart and give you a recipe you won’t even need to go to the market to shop for.  Until next week…

**A special congratulations to Rod D. our winner of the EasyLunchbox System Give-Away!