Low Carb Chicken Stew with Keto Cauliflower Rice

Juicy spice crusted chicken stew served with low carb golden cauliflower rice. This is the type of food you want to eat on the keto diet, and the meal prep recipe makes 5 servings for the week.This recipe is Budget, Dairy Free, Gluten Free, Keto/Low Carb with main ingredient Chicken

This recipe is one of the most popular keto diet meal plan videos on the FlavCity YouTube channel. The chicken stew is a one pan wonder that is full of flavor and very easy to make. It’s a combination of adding the right spices, searing the chicken, and adding lots of flavorful goodies to the braising liquid. The chicken stew is so tasty and you will be ecstatic that you have 5 servings made for meal prep for the week.

If you want some more easy keto chicken recipes, check out my chicken salad with cloud bread and my post for 3 ways to cook the perfect chicken thigh.

Keto diet meal plan recipe for chicken stew

How To Make Low Carb Chicken Stew

This chicken stew recipe starts with chicken thighs, because they have way more flavor than chicken breasts and won’t dry out as easy. Season the chicken thighs with a good pinch of salt and then the Moroccan spice rub which has smoked paprika, cinnamon, cloves, coriander, and more. Once the spices sear into the crust in a hot cast iron pan, the flavors will be off the charts.

Remove the seared chicken from the pan and cook the onions and zucchini in a shot of avocado oil for 7 minutes. All of the veggies are perfect for a low carb keto diet and will add massive flavor to the chicken stew. Add the green olives, roasted red peppers, reserved chicken and the juices, chicken stock, and lemon slices. Simmer everything on low for 30 minutes or until the liquid has reduced by half, and make sure to check for seasoning after 20 minutes.

Allow the chicken stew to rest on the side while you make the cauliflower rice. The recipe makes enough for 5 servings of keto meal prep for the week.

How to make cauliflower rice
Low carb cauliflower rice

How To Cook Cauliflower Rice

This is hands down my favorite recipe I have ever made for cauliflower rice. Start off by cooking some onions in a a shot of avocado oil and then added garlic, grated ginger, and 1 tablespoon of ground turmeric. The turmeric is what makes this keto cauliflower rice golden in color. Next add 1 cup of full fat coconut milk and watch the color immediately turn yellow.

Once the milk has reduced by half, added the freshly grated cauliflower rice, 3/4 teaspoon of salt, and cook for 3-6 minutes until the cauliflower is cooked through, but not soggy. Finish the cauliflower rice with lime zest, sliced red chilies, unsweetened coconut flakes, and fresh herbs.

Resist the urge to buy pre-made cauliflower rice from the store, especially frozen cauliflower rice, as the texture is too soggy. All you need to do is grate a head of cauliflower on the largest setting of a box grater. This will give you the ideal texture for the cauliflower rice, and you will avoid paying for a bag of shredded stalks, which is what they sell at the store.

Chicken meal prep
Moroccan chicken stew
Keto chicken meal prep
Keto chicken meal prep

How To Reheat Meal Prep

This meal prep recipe makes 5 servings for the week. Go ahead and store everything in the fridge for 5 days. When time to reheat, the best way is in a 350 degree F oven for 8-10 minutes. If you have to use a microwave, cover the container with a wet paper towel and make sure not to over-heat. Otherwise the food will get dry. You can freeze the chicken for 2-3 months, but the cauliflower rice can not be frozen as it get too mushy.

W CARB CHICKEN STEW WITH KETO CAULIFLOWER RICE

COURSE: MAIN COURSECUISINE: MEDITERRANEANKEYWORD: BUDGET, CAULIFLOWER, KETO, LOW CARB, MEAL PREPPREP TIME: 20 MINUTESCOOK TIME: 40 MINUTESTOTAL TIME: 1 HOURSERVINGS:  SERVINGSCALORIES: 377 KCALAUTHOR: BOBBY PARRISH

Tasty keto meal prep for the week with juicy and flavorful chicken stew with low carb golden cauliflower. Keto diet meal plan recipes done right.


INGREDIENTS

FOR THE CHICKEN:

  • 10 boneless & skinless chicken thighs
  • 1 teaspoon each smoked paprika & cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • ½ an onion chopped
  • 1 medium size zucchini cubed
  • ½ teaspoon dried thyme
  • 3 cloves garlic minced
  • 6 ounces jarred roasted peppers sliced
  • ½ cup good quality green olives pitted & halved
  • 4 thin slices of lemon
  • 1.5 cups chicken stock/broth
  • ½ a red chile thinly sliced or pinch of red pepper flakes
  • 1 teaspoon parsley chopped
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

FOR CAULIFLOWER RICE:

  • 2 medium size heads of cauliflower
  • ½ an onion chopped
  • 3 cloves garlic minced
  • 1 teaspoon fresh grated ginger
  • 1 tablespoon ground turmeric powder
  • 1 cup full fat coconut milk
  • Zest of ½ a lime & ½ orange
  • 3 tablespoon unsweetened shredded coconut flakes
  • ¼ cup blanched almonds or walnuts chopped & roasted if desired
  • 1 tablespoon parsley chopped
  • ½ a red chile thinly sliced
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

INSTRUCTIONS

  1. For the chicken, make the spice rub by combining the smoked paprika, cumin, coriander, cinnamon, and cloves in a small bowl, mix well. Season the chicken with a generous pinch of salt and half the spice rub on one side, flip and repeat. Pre-heat a wide pan just over medium-high heat for 2 minutes. Add 1 tablespoon of oil, wait 30 seconds, and add the chicken to the pan. If your pan is not big enough to fit all the chicken, do this is 2 batches. Cook the chicken for 2-3 minutes, or until the crust is golden brown and crusty, flip and repeat, remove from pan. Lower the heat to medium, add 2 teaspoons of oil to the pan and then add the onions, zucchini, thyme, ¼ teaspoon salt and a few cracks of pepper. Cook for 10 minutes, stirring often. Add the garlic and cook for 3 minutes then add the roasted peppers, olives, chicken along with any juices, and enough chicken stock to come half way up the side of the chicken. Tuck the lemon slices around the chicken and add the sliced chiles. Bring the liquid to a boil, reduce to a simmer and cook uncovered for 20-25 minutes, or until the stock has reduced considerably and can be used as a sauce. Move the chicken around the pan a couple times so everything cooks evenly. Sprinkle over parsley when the chicken is ready, set aside.
  2. Meanwhile, make the cauliflower rice by cutting each head of cauliflower in half and grating them on the largest setting of a box grater, trying not to grate too much of the stalk. Pre-heat a large pan with high sides over medium heat for 2 minutes. Add 1 tablespoon of oil and then add the onions along with ¼ teaspoon salt and a couple cracks of pepper. Cook for 6 minutes then add the garlic and grated ginger. Cook for 2 minutes then add the turmeric powder and mix well. Cook for 45 seconds then add the coconut milk and mix well. Bring the milk to a simmer and cook for 5 minutes, until it has reduced some. Add all of the cauliflower rice along with ¼ teaspoon salt and a few cracks of pepper, mix very well. Place a lid on the pan and cook for 3 minutes. After 3 minutes check to see if the cauliflower is done to your liking, if not, cook another 2 minutes. Turn the heat off and add the coconut flakes, nuts, lime and orange zest, parsley, and red chiles. Mix well and check for seasoning. You can add lime juice, orange juice, or salt if desired.
  3. Serve the chicken with some of the turmeric rice and enjoy! Everything can be frozen for 2-3 months or will keep in the fridge 2-3 days(which I prefer). Reheat in a 400 F oven for 10-15 minutes or cover the container with a wet paper towel and heat in a microwave, making sure not to overheat as the chicken will dry out. It’s best to thaw before reheating.

ECIPE NOTES

Macros per serving of chicken, makes 5 servings
174 calories
1.6 net carbs
2.35 grams of total carbs
6.7 grams of fat
24.3 grams of protein
0.8 grams of fiber

Macros per serving of cauliflower rice, recipes makes 5 servings:
203 calories
4.8 grams of net carbs
7.3 grams of total carbs
17.3 grams of fat
5.4 grams of protein
4.1 grams of protein

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

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