Description
This hearty Low Carb Chicken Stew paired with keto-friendly cauliflower rice is a comforting, nutrient-packed meal perfect for anyone watching their carbs. Tender chicken simmers in a flavorful broth with fresh vegetables and herbs, while cauliflower rice makes for a satisfying, grain-free side. It’s ideal for weeknight dinners, meal prep, or a cozy family meal.
Ingredients
Units
Scale
For the Chicken Stew
- 1.5 lbs boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 1 celery stalk, sliced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 (14 oz) can diced tomatoes
- 3 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and freshly ground black pepper, to taste
- 2 tablespoons fresh parsley, chopped (for garnish)
For the Keto Cauliflower Rice
- 1 large head cauliflower, cut into florets
- 1 tablespoon olive oil or butter
- Salt and pepper, to taste
- 1 tablespoon fresh herbs, chopped (optional, for garnish)
Instructions
- Prep the Ingredients: Thoroughly wash and chop all your vegetables and cut the chicken into bite-sized pieces. Set aside.
- Sauté the Chicken: In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the chicken pieces and cook until browned on all sides, about 5-7 minutes. Remove the chicken and set aside.
- Cook the Vegetables: In the same pot, add the onion and garlic. Sauté for 2-3 minutes until fragrant. Add the carrots, celery, bell pepper, and zucchini. Cook an additional 5 minutes, stirring occasionally.
- Simmer the Stew: Return the browned chicken to the pot. Pour in the diced tomatoes and chicken broth. Stir in thyme, oregano, bay leaf, and season with salt and pepper. Bring to a boil, reduce heat, and let it simmer uncovered for 25-30 minutes, or until the chicken is cooked through and the stew has thickened slightly.
- Prepare the Cauliflower Rice: While the stew simmers, add cauliflower florets to a food processor and pulse until they reach a rice-like consistency. Heat olive oil or butter in a large skillet over medium heat. Add the cauliflower rice, season with salt and pepper, and cook for 5-7 minutes, stirring occasionally, until tender.
- Serve: Spoon the cauliflower rice into bowls, ladle the chicken stew on top, and garnish with fresh parsley and herbs. Enjoy hot!
Notes
- For extra flavor, add a splash of lemon juice before serving.
- You can substitute chicken breast with thighs for juicier meat.
- Add hot sauce or red pepper flakes for a spicy kick.
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Freeze chicken stew (without the cauliflower rice) for up to 3 months.
Nutrition
- Serving Size: 1.5 cups stew + 1 cup cauliflower rice
- Calories: 290
- Sugar: 6g
- Sodium: 620mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 3g
- Protein: 33g
- Cholesterol: 90mg
