Domestic Diva Delights Hubsters

Bone Broth. Sauerkraut. Yogurt. These may not sound like the most exciting topics for a cooking demonstration…unless the instructor is long-time Hub volunteer, Barbara Lehr!  Barbara can make cardboard seem interesting. A natural-born-educator, healer and doula, Barbara is passionate about taking control of her own health and nutrition, and she loves to share her knowledge with others.

We all know we are supposed to eat healthy foods, and most of us have a pretty good idea what those foods are, but for Barbara, nutrition starts in the gut. “If the nutrients aren’t being absorbed and made available to our bodies, then it doesn’t matter how well we eat,” Barbara points out in a fermentation demo.  Increasing and diversifying the probiotics in the gut helps us digest food, and increases the availability of nutrients. So adding fermented foods like yogurt, sauerkraut and kim chi to your diet is an easy way to boost nutrition. It is the foundation for improving health. If you learn how easy these foods are to make at home, you can save money on groceries, and maybe even doctors’ bills!

She first discovered the wonders of bone broth when she suffered a broken arm two years ago. She started making her own broth to help heal her injury, but says she continued to use it in her diet “…because of the increased vitality! I noticed I felt better, and had more energy, so now it’s a regular part of our family routine.”  Bone broth is a great food to share with patrons at the food pantry, since it’s a nutrient dense food made from something you might ordinarily throw out.

Perhaps Barbara’s greatest skill is her ability to pull patrons from the pantry, into the kitchen for her mini demos. She sets up a few stools in the kitchen and then approaches folks in the pantry, inviting them to join her for a quick demonstration on making homemade yogurt, or how to roast a whole chicken and turn the bones into a body healing soup.  She can convince the most skeptical shopper to take a seat and hear her out. Once she has a small group gathered, she launches into her quick and passionate spiel. By the end of it, she’s fielding questions, passing out recipes (or maybe even yogurt starters) and everyone leaves excited to go home and give it a try. When asked how she lures so many patrons into the kitchen week after week, she answers “I love good food, I love people, and I know they want to be in my kitchen and learn about these things, they just don’t know it yet. So I invite them in. It’s old fashioned hospitality.”

Barbara (aka "Domestic Diva" demonstrates the basics of roasting a chicken in the Hub Kitchen

During her two-hour shift on Fridays, Barbara usually conducts 3 or 4 rounds of her mini sessions, reaching 12-15 households with her compact, informative demonstrations. Recently a woman came in to tell Barbara that she had taken a yogurt starter home and made the best yogurt she ever tasted. Now she wants to invite all her friends and neighbors over to teach them how to make yogurt! Barbara’s tutorials are exactly what we envisioned when we first dreamed of having a kitchen next to the food pantry. Community members share their knowledge, skills and passions with others.  Folks who may not attend a full workshop get the benefits of our nutrition education program with minimal time investment and maximum impact on health!

Here is a recipe for making one of those healing bone broths, Chicken Stock

note: An abbreviated version of this story appears in our Spring 2014 Harvest Report newsletter.

Grilled and Roasted Chicken Breasts and the Weekly Specials with Mary Anne

Kroger has several things that are a good price if you buy “any five.” It’s really easy with a deal like that to buy something you don’t need to get in your five items. Don’t do it! You usually end up paying more than you would if you just bought the items you do need without the discount. At least that’s the way it works for me. Saving money can be really expensive! But on to their sales… Kraft salad dressings are 99 cents for a 16 ounce bottle. Kraft cheese is $1.99 for 5 – 8 ounce packages, which is a good price for 8 ounces but not for 5 ounces. Oscar Meyer lunchmeat is $1.99 for a 1 pound package. It’s going to be heavily processed, but it is convenient. All of these prices are assuming you buy “any 5” of the various sale items. They’re all $1.00 more if you don’t buy 5. There are also a few things that are on sale even if you don’t buy 5 items. Split chicken breast, drumsticks or thighs are 99 cents a pound. Cottage cheese and sour cream are $1.99 for 24 ounces. Butter is two pounds for $5.00, or $2.50 a pound, and you don’t have to buy two to get that price. These prices are good through Wednesday, March 26. There is also a four-day-only sale, with prices good only through Sunday, March 23. Among these sales items are five half gallons of milk for $5.00, or $1.00 each, or $2.00 per gallon. You don’t have to buy five gallons, and there is a limit of five gallons. Asparagus is 88 cents a pound.

Marsh has pork chops in the family pack for 99 cents a pound. Grapes – red, white or black seedless or red with seeds – are $1.48 a pound. Anjou and Bosc pears are $1.49 a pound. Jumbo cantaloupes are 3 for $5.00, or $1.67 each. These prices are good through Wednesday, March 26.

IGA has split fryer breasts for 99 cents a pound. Turkey sausage is $1.99 for a one pound package. “Jumbo size” lemons are two for $1.00, or 50 cents each. Ambrosia apples are $1.49 a pound. “Red ripe tomatoes on the vine” are $1.49 a pound. Some Kraft products are buy-one-get-one-free. Some cheeses $2.99 for two 5 to 8 ounce packages. That’s a good price for the 8 ounce packages, at $2.99 a pound, not good for the 5 ounce packages. Planters peanuts are $3.49 for two 1-pound jars, or $1.75 per jar, and peanut butter is $2.79 for two 15 – 16.3 ounce jars, or $1.40 each, also on the buy-on-get-one-free sale. These prices are good through Sunday, March 23.

We’re back to chicken breasts this week. IGA and Marsh both have split fryer breasts for 99 cents a pound. They’re bone-in and skin-on, so that’s something to consider when you see the price. By the way, I’ve been wondering how the price of split fryer breasts and boneless, skinless fryer breasts compare. The result of my little experiment was that it really is cheaper to buy the split fryer breasts and do the work yourself. Of course, the ones that are already boned and skinned are quicker and easier to use. I use both.

Figure that about half the weight of the split chicken breasts will be in the boneless, skinless portions, so if you need a pound of boneless skinless chicken, you’ll need to start with two pounds of split chicken breasts. Between 8 and 9 ounces of boneless, skinless chicken breast will yield a cup of diced, cooked meat. Let’s call it 8 ounces, so 1 pound of split chicken breast will yield about 1 cup of diced, cooked meat. More or less. That’s about 99 cents per cup of cooked meat this week, plus you get the bones, the skin, and some meat that’s left on the bones after you cut off the big chunks.

Twice as Nice: 25 Chicken Breast Recipes for Today and Later, by Sandra Liu, is one of the free books I found for the Kindle. (If you don’t have a Kindle, you can download Kindle for PC onto your computer. Unfortunately, the library doesn’t have Kindles and doesn’t have the Kindle software on their computers.) The idea behind the book is that you can buy chicken breasts when they’re on sale, grill or bake them, then cut them up and freeze them to have COOKED CHICKEN STRIPS available whenever you need them. They’re a lot cheaper that way than buying the precooked strips of chicken breasts. The book tells how to grill or roast them, how to cut them up, how to freeze them, and then gives 25 recipes using the cooked meat. 

To find recipes for the cooked chicken breast strips, I did a google search for “grilled chicken breast recipes.” One site that came up was the Tyson website, which included almost 90 recipes using their precooked chicken breast strips. I’ve included one of them. Of course, I adapted it to use your own home-cooked chicken breast strips instead of Tyson’s!

Let’s go back and start with the raw chicken breasts. Let’s start with six pounds of them, since you frequently have to buy them in the family packs to get the best price. First, cook them with the bone in and the skin on. (You could cut the meat off the bone before we cook it, in which case you’d pull the skin off, too. It comes out pretty much the same either way, and some people don’t like handling raw chicken.) Then you pull the nice crisp skin off of the meat and save it for a treat. Next, you cut the meat off the bones, trying to get it off in one big chunk, but not scraping the bones to get every bit of meat off of them. You put the bones in a pot of water with some vegetables and seasonings and make some soup for four people. And then use the meat you cut off in two main dish recipes for four people each. That’s twelve servings from $6.00 of split chicken breasts.

Let’s start with SIMPLE CHICKEN VEGETABLE SOUP, and its cousins, CREAM OF CHICKEN AND VEGETABLE SOUP, CHICKEN VEGETABLE EGG DROP SOUP. How much will this soup cost? It depends, of course, on what you end up putting in it. I figure that the broth and the meat and free, because I include the entire cost of the split fryer breasts in the cost of the chunks of meat that I cut off for other things. Let’s say 2 onions, 4 carrots, 2 stalks of celery, 8 ounces of frozen peas, and 8 eggs. That’s going to be about $2.85 for four big servings of soup. Let’s call it $3.00, or 75 cents per serving, just because I like things that come out nice and even. You’d want to add a salad or something if you were having this for supper, but for lunch I just have a big bowl of this type of soup and call it good.

I figure $1.00 for breakfast and $1.50 each for lunch and supper, or $4.00 a day to keep my costs down to the average food stamp benefit per person received in Indiana. I don’t have the exact figure, but the latest I’ve seen is just under $1.40 per person per meal, or just under $4.20 per day per person. Since this soup is only about 75 cents per person for lunch, that leaves an extra 75 cents for other meals that might go a bit over $1.50 per person, or for special meals where you want to splurge a bit.

Now to a few recipes using those chunks of meat you cut off the bones in big chunks, and then sliced. I didn’t really intend to when I started today’s column, but I seem to have ended with Southwestern or Tex-Mex recipes. The cooked chicken breast doesn’t have to be used only in Tex-Mex recipes; it can be used plain, or in Italian dishes, or Thai dishes, or curries, or just about anything else. The recipes that I ended up using today just happen to be more or less Southwestern. 

Like SOUTHWESTERN FRITTATA. The frittata will cost about $4.00. Add half a cup each of sour cream and salsa to top it off (two tablespoons of each per serving) for another 60 cents. Serve it with a quick fruit salad of one cup of halved grapes and half a cantaloupe for $1.25 and you’ve got a good brunch or lunch or even a light supper for just under $6.00, or $1.50 per person. Or sauté a couple pounds of asparagus in butter with some garlic and serve that instead. Or serve salad. Or a salad and a pound of asparagus. There are lots of ways you can use that other $2.00 on side dishes to accompany the frittata.

LEFTOVER CHICKEN SANTA FE is different than I usually .give, with corn, beans and tortilla strips. The mixture of chicken, black beans, corn and cheese can be used in many ways. Add it to a salad, or to a wrap, or a burrito, or rice, or you could even make soup out of it. As a salad, it comes to about $5.50, not counting the tortilla strips. I have no idea how much they cost, though I do remember when I bought a big bag of plain corn tortillas for Mom they didn’t cost very much. You should be able to make plenty of TORTILLA STRIPS for the salad and stay under $6.00 for the meal, if you make your own. Making your own ITALIAN DRESSING helps keep the cost down, too. 

Nothing Warms You Up Like Chicken Soup

I’ve got specials from four stores today – Aldi, IGA, Kroger and Marsh. And the sales are for four different periods – Wednesday through Tuesday for Aldi, Monday through Sunday for IGA, Thursday through Wednesday for Kroger, and Thursday through Sunday for Marsh. Not that that’s anything new. I’m sure you’re already aware of it. Just thought I’d mention it.

Marsh has their pork combo packs again for 99 cents a pound. That’s about 10 -15 pounds of chops, roasts and ribs. It’s a great price, but you have to buy at least $25 of other stuff to get that price, and there’s a limit of two combo packs. It’s still a pretty good price, even if you do have to pay a bit more for the other things. But watch how much more you pay for the rest. Perdue boneless skinless chicken breasts are $1.99 a pound in the family pack. 28-ounce to 29-ounce cans of tomatoes are ten for $10, or $1 each. I didn’t see that you have to buy ten items to get the special price, but watch for it when you check out.

I got a flier from IGA this week, so I’ll include their sale prices, too. They have stores in Ellettsville and Bedford. Probably not worth a special trip out there, but if you happen to be out there anyway, you might want to check them out. First, they have some special deals that are only good on Friday, December 6. Large eggs are 99 cents a dozen, with a limit of four dozen eggs. Idaho potatoes are $1.99 for a ten pound bag, and I didn’t see anything about a limit on them. Bacon is $3.99 for a 24 ounce package. And finally, whole boneless center cut pork loin is $1.49 a pound, limit of two roasts. Again, the sale on the eggs, potatoes, bacon and pork loin is only on Friday, December 6. The rest of their sales are from Monday, December 2 through Sunday, December 8. Boneless, skinless chicken breast or chicken breast tenders are $1.99 a pound. Onions are 99 cents for a three pound bag. Some canned vegetables are 39 cents a can, with a limit of ten cans. Peas, corn and green beans were pictured. Shredded cheese is $1.47 for an 8 ounce bag.

Aldi has four pounds of oranges for $2.49, which is by far the best price I’ve seen so far this season. Eggs are $1.29 a dozen, limit of 6 dozen. Ham is still anywhere from 99 cents a pound to $1.49 a pound.

Kroger has boneless, skinless chicken breast or thighs for $1.97 a pound and various cheeses – shredded, bars or singles – for $2.99 for 12 to 16 ounces. It’s a good price for 16 ounces, not so good for 12 ounces. Boneless pork loin is $1.99 a pound. Cream cheese is 10 for $10, or $1 each for 8 ounces. I checked to see if they still have the Swai nuggets I wrote about a few weeks ago, and they do. The regular price has come down, too, to $1.29 a pound.

As you know, I usually only talk about meats, eggs, veggies and dairy. In part that’s because that’s the way I eat, but mostly it’s because I have no idea what the regular price on most other things is, and what’s a good deal. I’m making a couple of exceptions this week on things that seem to be a better than usual price, but please use your own judgment on them. Don’t take my word that the prices are good. Marsh has four pound bags of sugar for 99 cents a bag, if you spend at least $30 on other stuff. There’s a limit of two bags. Sugar is $1.47 for a four pound bag at IGA, and flour is $1.59 for a four and a quarter to five pound bag. Flour at Aldi is $1.39 for a five pound bag and sugar is $1.49 for a four pound bag.

There really aren’t any great meat specials, but since Kroger, IGA and Marsh all have boneless skinless chicken breasts (and thighs, at Kroger) for $1.97 or $1.99 a pound, I was going to go with that. But then I was sitting here watching the rain turn to freezing rain, and listening to the forecast of 6 to 10 inches of snow, and thought soup sounded awfully good. I started changing recipes to use the boneless, skinless breasts, but the bony pieces are really lots better for soup making, because you can make the broth as you go. So I’m going to use the ten pound bags of chicken leg quarters from Walmart again. I didn’t check when I was in there on Thursday (it was a mad-house with everyone stocking up before the storm), but I’m assuming that they’re still $5.90, or 59 cents a pound. At least, that’s the price I’m going to use in costing out the recipes.

Half a bag of the leg quarters, roughly five pounds, should give you enough chicken and broth for at least two big batches of soup, maybe more. I'm going to assume that you're only cooking half the bag to use in these recipes, though you can always cook them all. The other half can be roasted or fried or cooked however you like, or you can make a double batch of chicken and broth, or you can freeze the other half to cook later. Whatever. A ten pound bag of chicken can be a bit intimidating, and I want you to be aware that it doesn't have to be.

Start by making STEWED CHICKEN WITH CHICKEN BROTH.  You'll want to take the skin off the chicken first and make GRIBENES, or CHICKEN CHIPS, with it. That's scrumptious bits of crispy baked chicken skin. Save the bones after you've cooked the chicken and taken the meat off of the bones for the soup, and use them to make BONE BROTH. You should end up with about five cups of meat that you've taken off of the bones, about two quarts of the Chicken Broth you made while cooking the chicken, and another quart or more of Bone Broth. Not bad for a $2.95 investment!

Seems like folks everywhere make chicken soup. As I look at the three recipes I have for you today, they seem sort of similar. The big difference is the seasonings. MEXICAN CHICKEN SOUP has Mexican-ish seasonings, with cumin, coriander and jalapenos. TURKEY CREOLE SOUP is Creole-ish, from around Louisiana, with green pepper and tomatoes, and parsley, thyme, bay leaf and basil. I know, it's turkey soup, but chicken will work just as well. The third recipe, MULLIGATAWNY SOUP is based an Indian-ish recipe, or at least a recipe that the British brought back from India after Anglicizing it.

This first recipe, MEXICAN CHICKEN SOUP, is really a chicken tortilla soup, without the tortillas. You could add them, if you wanted to. Cut a small package of small tortillas in half, then cut each half in thin strips. Add the tortilla strips with the broth and chicken. Or a generic chicken soup can be made by leaving out the jalapenos, cumin, and coriander, and using parsley instead of cilantro. I don’t know how much jalapenos run, but assuming they cost 25 cents and you’re using homemade CHICKEN BROTH, then a batch of this will cost about $3.75 and will make four servings of over 2 cups each at about 95 cents each. Add a wedge of lettuce with two tablespoons of dressing to each serving, and top each bowl of soup with 2 tablespoons of sour cream and a fourth of a cup (1 ounce) of shredded cheese and it comes to just a tad under $1.50 per serving. Avocados are 49 cents each at Aldi this week, so you could split one among the four servings for just twelve and a half cents per serving.

TURKEY CREOLE SOUP, or Chicken Creole Soup for our purposes, has the classic Creole seasonings of green pepper and tomatoes, and parsley, thyme, bay leaf and basil. A batch of this soup, which will make over eight cups and serve four generously, will cost about $4.50, depending mostly on how much you have to pay for the pepper. I figured a dollar, which may be high. That leaves $1.50 for something to go with the soup to round out the meal. You could do a salad and salad dressing, starting with half a head of lettuce (about 55 cents) and adding other ingredients like carrots and celery and onion until you reach the $1.50 limit. Not that you have to spend all of the $1.50 per person, of course! You could probably pick up a cucumber, and serve it either in ranch dressing, or sour cream, or vinegar. Some devilled eggs would be good with this, too, and would increase the protein considerably. There’s only two cups of meat for four people, which is a bit skimpy, though I increased it from the single cup that the original recipe called for. Eggs are $1.29 a dozen at Aldi, so you could have up to 3 whole eggs each if you wanted to. Or you could use a few eggs for garnish on the salad. Or you could serve some fruit for dessert. A two pound bag of pears is $1.49 at Aldi this week, oranges are $2.49 for four pounds, and apples are $1.99 for two pounds. You should be able to give each person a whole piece of fruit for dessert and still keep it under $1.50 per person, or if you bought a couple of different kinds, you could make a fruit salad for this meal and serve the rest of the fruit later.

The final soup today, MULLIGATAWNY SOUP, is an Anglicized (or Westernized) curry soup from India. The British brought it home with them when they returned from serving in India, back in the days when India was a British colony. It’s one of those basic recipes, like chili here in the States, that has lots and lots of variations. The main things seem to be chicken, apple, and curry powder. It’s traditionally served over rice, but I increased the chicken and vegetables instead. You could certainly serve it over rice if you wanted to. Like the Turkey Creole Soup, this should cost about $4.50, but it will make about twelve cups of soup. I’m still going to call it four servings, though you could get six out of it if you wanted to. A salad would go well with it, or fruit. See the Turkey Creole Soup recipe for suggestions. A dollop of yogurt would be good on it, too.

All of these recipes could be served over or with rice, but, as you know, I don’t eat the stuff and I don’t include it in my recipes. Instead, I’m going to give a recipe for CAULI-RICE, which is a rice substitute that is used a lot by folks who don’t eat grains. Now, don’t turn up your nose at it until you’ve tried it! Yes, it’s made out of cauliflower, but because it’s not overcooked it doesn’t taste like cauliflower. And because all of these soups are spicy (not necessarily hot, but with strong seasonings), even if it did taste a bit like cauliflower you wouldn’t know because the spices would cover the taste. Try it, and see for yourself. Don’t let the rest of the family know that it’s not really rice and, after they’ve eaten it and enjoyed it, ask them what it was. You know as well as I do that if you tell them ahead of time that it’s cauliflower they probably won’t eat it!

Chicken Stock

 adapted from Nourishing Traditions

1 whole free range chicken or 2-3 pounds of boney chicken parts (necks, backs, breastbones, wings)

Gizzards from one chicken (optional)

Feet from the chicken (optional)

4 quarts cold filtered water

2 tablespoons vinegar

1 large onion, coarsely chopped

2 carrots coarsely chopped

3 celery sticks, coarsely chopped

1 bunch parsley

Cut chicken parts into several pieces.  (If you are using a whole chicken, remove neck and wings and cut into several pieces).  Place chicken or chicken pieces into a large pot with water, vinegar and all vegetables except parsley.  Let stand 30 minutes to 1 hour.  Bring to boil and remove scum that rises to the top.  Reduce heat, cover and simmer for 6-24 hours.  The longer you cook the stock, the richer and more flavorful it will be.  About 10 minutes before finishing the stock, add parsley.

Remove whole chicken or pieces with a slotted spoon.  If you are using a whole chicken, let cool and remove meat.  Reserve for other uses, such as chicken salad, chicken in noodles, enchiladas, sandwiches or curries.  Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals.  Skim off the fat and reserve the stock in covered containers in your refrigerator or freezer.

Boneless, Skinless Chicken Breasts, or Do It Yourself?

I’ve been wondering how the price of split fryer breasts and boneless, skinless fryer breasts compare. You can often get the split breasts for 89 or 99 cents a pound, and boneless, skinless breasts are often on sale for $1.89 or $1.99. I had a pack of split fryer breasts and I cut off the meat to make pieces like the boneless skinless kind you can buy. I don’t remember the exact numbers, but when I compared the cost of the original chicken to the cost of the meat I had cut off at the boneless, skinless price, they came out almost exactly equal. I paid the same for the split fryer breasts as I would have if I had bought the boneless, skinless fryer breasts. And I had the skin and the bones and the meat on the bones, besides. I cooked up the skin to make Chicken Crisps, boiled the bones to make bone broth, and there was enough chicken left on the bones to make a salad. So, the result of my little experiment was that it really is cheaper to buy the split fryer breasts and do the work yourself. Of course, the ones that are already boned and skinned are quicker and easier to use. I use both.

Figure that about half the weight of the split chicken breasts will be in the boneless, skinless portions, so if you need a pound of boneless skinless chicken, you’ll need to start with two pounds of split chicken breasts. Between 8 and 9 ounces of boneless, skinless chicken breast will yield a cup of diced, cooked meat. Let’s call it 8 ounces, so 1 pound of split chicken breast will yield about 1 cup of diced, cooked meat. More or less. That’s about 99 cents per cup of cooked meat this week (March 21, 2014), plus you get the bones, the skin, and some meat that’s left on the bones after you cut off the big chunks.

Chicken Stock or Bone Broth

When you’re trying to save on the food budget, it’s important not to waste anything. This goes for the bones, too. The bones from the chicken legs can be used to make chicken stock, or broth. Save up all of your bones in the freezer, and when you get a bunch of them (say, three pounds or more), make a big batch of stock and use it to make soup. Freeze the rest of the stock to use in soup later. The vinegar is to leach out the calcium and other minerals from the bones. You shouldn’t taste the vinegar in the stock or in the soups you make with it.

3 lbs or more chicken bones, either raw or previously cooked

            (or use backs and necks and wingtips)

½ onion

1 stalk celery

1 T white or apple cider vinegar

2 to 3 quarts water

1 T poultry seasoning (optional)

Parsley, pepper, thyme, or other herbs (optional)

On top of the stove: Put everything in a big pot. Bring to a slow boil, then reduce the heat and simmer for at least 4 hours. Strain. Refrigerate or freeze until ready to use.

In the slow cooker: Put everything in the slow cooker. Cook on low for at least 8 hours, preferably 12 or even 24. The longer the better. Strain. Refrigerate or freeze until ready to use.

You may think that the stock is blah if you taste it by itself. That’s because there’s no salt in it. You’ll need to add salt when you make the soup, probably more than the recipe calls for. Most recipes assume that you’ll use canned chicken broth or stock, and they tend to be pretty salty.

By the way, I include bones that I’ve chewed on. I make my stock in the slow cooker and cook it at least 24 hours. I figure that if there are any germs strong enough to survive that, they’re going to get me anyway! Out of consideration for the squeamishness of others, I wouldn’t use my chicken stock in a recipe that I’m serving to guests, and, unless they’re family, I wouldn’t use the bones that other people have chewed on. I’m sure they’d be safe and all, but I’m a bit squeamish, too.

I figure that the broth is free. Yes, there’s the cost of the onion, celery and herbs, but they don’t come to much. I make my broth in a 6-quart slow cooker and I usually get about eight pints of broth. That’s less than five cents a pint.

Ham Broth

Just simmer the bone, after you’ve taken all the meat off of it, in a pot of water (You might need to break the bone first so it fits – just wrap the head of a hammer in a towel and hit the bone really hard. It might take a few swings to get it to break.) and simmer it for a long, long time, with a couple of tablespoons of vinegar. I’m talking several hours. A crock pot or slow cooker works well for this. Then strain the broth (to make sure you don’t have any shards of bone in it) and freeze it to use for soup making later.