How to stew chicken leg soup for the most nutritious

The key to making chicken leg soup nutritious is to retain protein and minerals while reducing fat intake. When stewing, it is recommended to pair with ingredients such as yam, carrots, mushrooms, etc., and use a low heat slow stewing method to avoid high temperatures damaging nutrients.

1. Material selection

Choose fresh chicken leg meat and peel it to reduce fat content. Blanch water in advance to remove blood foam and impurities, reducing the release of purines and cholesterol. Adding ginger slices and cooking wine during blanching can further remove fishy odors and preserve the fresh and tender taste of chicken.

2. Ingredients

Yam is rich in mucin and amylase, and stewing it with chicken helps with digestion and absorption. Carotenoids in carrots are fat soluble nutrients that, when combined with chicken fat, can improve utilization efficiency. Mushrooms contain polysaccharides and amino acids, which can enhance the freshness and immune regulatory function of soup.

3. Temperature control

After boiling water, reduce the heat and simmer slowly for about 1 hour to fully dissolve collagen into gelatin. Avoid excessive protein coagulation caused by continuous boiling, which affects absorption rate. Using a clay pot or ceramic pot can maintain uniform temperature and reduce nutrient loss.

4. Seasoning timing

Salt should be added during the last 10 minutes of stewing, as adding it too early can cause the meat to become stale. Moderate addition of goji berries and red dates can enhance natural sweetness and reduce the use of refined sugar. Spices such as white pepper and star anise should be added in small amounts to avoid masking the original flavor of the ingredients.

5. Eating advice

It is best to keep the temperature of the soup at around 60 degrees Celsius for drinking, as excessive temperature can damage the esophageal mucosa. It is recommended to eat solid ingredients before drinking soup to avoid feeling full and affecting nutrient intake. It is advisable to consume 2-3 times a week, and gout patients should control their intake. Stewed chicken leg soup can be paired with brown rice or whole wheat bread to increase dietary fiber intake. The remaining soup should be refrigerated and stored for no more than 48 hours, and boiled for sterilization during reheating. Special groups such as pregnant women and postoperative patients can increase the nutritional value of soup by adding mushroom ingredients, but they need to adjust their diet structure under the guidance of a doctor. Pay attention to the combination of meat and vegetables in daily diet, and avoid excessive intake of single ingredients.