Low-carb hearty chicken and vegetable stew

Low-carb hearty chicken and vegetable stew

Delicious tender pieces of chicken and fresh vegetables bathed in a rich and creamy sauce. This heartwarming low-carb stew will keep you satisfied for hours.

Low-carb hearty chicken and vegetable stew

Delicious tender pieces of chicken and fresh vegetables bathed in a rich and creamy sauce. This heartwarming low-carb stew will keep you satisfied for hours.
USMetric
4 servingservings

Ingredients

Ingredients
  • 2 tbsp 2 tbsp butter or ghee
  • 7 oz. (2 cups) 200 g (475 ml) celery stalk, dicedcelery stalks, diced
  • 4 oz. (23 cup) 110 g (160 ml) yellow onion, dicedyellow onions, diced
  • 2 2 garlic clove, finely choppedgarlic cloves, finely chopped
  • 1 tsp 1 tsp dried thyme
  • 1 tsp 1 tsp salt
  • ½ tsp ½ tsp ground black pepper
  • 1¾ lbs 800 g boneless chicken thighs
  • 5 cups 1.2 liters chicken stock
  • 1 (5 oz.) 1 (140 g) green bell peppergreen bell peppers
  • 7 oz. 200 g zucchini, cut into chunks
  • 14 oz. 400 g fresh or frozen cauliflower florets
  • Salt ground black pepper, to taste
  • fresh parsley, for garnishing (optional)

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Place the butter into a heavy-based pot and melt over medium-high heat. Stir in the celery, onion, garlic, thyme, salt, and pepper. Cook until softened, for about 7-10 minutes.
  2. Cut the chicken into bite-sized pieces. Add and cook for 5 minutes, stirring frequently.
  3. Reduce the heat to medium-low and add half of the chicken stock to the pot. Cover and let it simmer for 15 minutes.
  4. In a new saucepan, add the cauliflower and remaining chicken broth. Bring to a boil over high heat, and then reduce to medium-low. Cover, and simmer for about 5 minutes to soften the cauliflower. Once softened, blend with an immersion blender or hand mixer until smooth.
  5. Combine the chicken mixture with the blended cauliflower broth (creating a thicker base for the stew). Cut the bell pepper into 1/4 inch (0.5cm) and zucchini and stir together. Let it simmer for 30 minutes.
  6. Ladle the soup into bowls and garnish with fresh parsley. Season with salt and pepper to taste.

Tips

If you prefer a thinner soup, add some more chicken broth to your desired consistency. Some like it thin and some thick.

Spice it up by adding some yellow curry powder.

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Keto: Taste of Italy #3

Italy is world-famous for its tempting high-carb foods like pasta and pizza. But don’t you worry! In this week’s Italian-inspired meal plan, we have “keto-fied” your favorite dishes for you.

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9 comments

  1. Yvonne
    Just made this, it’s definitely not a stew it’s a soup, which I thought it would be. Was very tasty, I added some chilli flakes & used leeks & broccoli instead of celery & zucchini as I didn’t have any in.
    Reply: #2
  2. Crystal Pullen Team Diet Doctor

    Just made this, it’s definitely not a stew it’s a soup, which I thought it would be. Was very tasty, I added some chilli flakes & used leeks & broccoli instead of celery & zucchini as I didn’t have any in.

    Thank you for your feedback! I am glad you enjoyed it.

  3. gaeligreene
    Is this recipe a good candidate for freezing? I'm looking to make some freezer meals to break fasts with. Thank you
    Reply: #4
  4. Kristin Parker Team Diet Doctor

    Is this recipe a good candidate for freezing? I'm looking to make some freezer meals to break fasts with. Thank you

    Soups, stews and casseroles are excellent candidates for freezing. Sometimes, you may find that a creamy sauce may "break" a little when reheated but it won't affect the taste.

  5. Robin
    What's the surprising twist?
  6. mschalock
    I enjoyed this soup very much. This is the first chicken soup that I have liked enough to plan to make it again. I'm lowering my dairy intake and found this soup to be just as "creamy" as soups with cream added. Thanks for the great recipe.
    Reply: #7
  7. Crystal Pullen Team Diet Doctor

    I enjoyed this soup very much. This is the first chicken soup that I have liked enough to plan to make it again. I'm lowering my dairy intake and found this soup to be just as "creamy" as soups with cream added. Thanks for the great recipe.

    I am so glad you loved this one!

  8. Dawn
    Thanks for the great recipe! It was sooo good! Love how you can't really taste the cauliflower. Cauliflower is good and all, but it does get old after awhile. Made chips out of the chicken skins from the thighs and put the melted fat from them (after it cooled a little) in the soup for a little extra flavor. I agree with the others that's it's nice to have something creamy without a ton of dairy.
    Reply: #9
  9. Crystal Pullen Team Diet Doctor

    Thanks for the great recipe! It was sooo good! Love how you can't really taste the cauliflower. Cauliflower is good and all, but it does get old after awhile. Made chips out of the chicken skins from the thighs and put the melted fat from them (after it cooled a little) in the soup for a little extra flavor. I agree with the others that's it's nice to have something creamy without a ton of dairy.

    Great idea for the chicken skins!

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