This article explores various methods for creating delicious and satisfying keto-friendly chicken stew, perfect for chilly days and those following a low-carb lifestyle. We'll delve into both Instant Pot and slow cooker (Crockpot) versions, highlighting key ingredients, techniques, and variations to suit your preferences.
What Makes Chicken Stew Keto-Friendly?
Traditional chicken stew often contains high-carb ingredients like potatoes and flour. Keto chicken stew recipes replace these with low-carb alternatives such as turnips, cauliflower, and low-carb thickening agents like arrowroot starch or xanthan gum. By focusing on non-starchy vegetables and a rich, savory, often creamy broth, these recipes deliver all the comfort without the carb overload.
Keto Chicken Stew: A Classic Approach
This recipe mimics a classic stew but caters to keto and low-carb diets. It's a great option, even if you're not strictly keto, and is well worth the effort.
Key ingredients:
- Chicken: Chicken thighs are recommended for their flavor and ability to stay moist. You can use boneless, skinless thighs or remove the skin yourself, leaving the bone in for added flavor. Chicken breasts can also be used, but reduce cooking time to prevent them from becoming tough.
- Vegetables: Mushrooms, celery ribs, carrots, and pearl onions form the base. Feel free to substitute or add other low-carb vegetables like green beans or squash.
- Broth: Beef broth adds a richer, more savory flavor, but chicken broth can be substituted.
- Thickening Agent: Arrowroot starch is a gluten-free, grain-free option. Xanthan gum can also be used.
- Flavor Enhancers: Bacon, dried thyme, balsamic vinegar, garlic, and herbs like parsley or parmesan add depth.
Instructions:
- Cook the bacon: Preheat the oven to 350°F. Cook bacon pieces in a large Dutch oven over medium-high heat until browned. Remove the bacon and set aside.
- Sear the chicken: Dry the chicken pieces and season with salt and pepper. Sear in batches for 2-3 minutes per side. Transfer to a plate.
- Sauté vegetables: Deglaze the pot with a splash of beef broth, scraping up any cooked bits. Add mushrooms, celery, carrots, and pearl onions. Cook until lightly browned and softened. Stir in garlic.
- Add flavor and thicken: Add butter and arrowroot powder. Mix well. Stir in tomato paste and dried thyme.
- Combine and cook: Slowly pour in beef broth and balsamic vinegar. Add chicken and bacon back to the pot. Bring to a boil.
- Slow cook in the oven: Cover and cook in the oven for 30 minutes. Remove the lid, increase the temperature to 400°F, and cook for another 10-15 minutes to reduce the liquid.
- Serve: Garnish with chopped parsley or Parmesan cheese. This stew tastes even better the next day!
Tips and Variations:
- Pearl Onions: Blanch pearl onions in boiling water for 1 minute, then transfer to ice water to loosen the skins.
- Thickening: To thicken with arrowroot, mix 1 tablespoon of arrowroot starch with 1 tablespoon of water to create a slurry. Stir into the stew. Xanthan gum can be used similarly.
- Serving Suggestions: Serve over mashed butternut squash and sweet potato, roasted mashed cauliflower with garlic, dairy-free mashed cauliflower, cauliflower rice, or a side salad.
Instant Pot Keto Chicken Stew: Quick and Flavorful
The Instant Pot is the perfect way to achieve "cooked-all-day-long" flavors in a fraction of the time.
Recipe 1: Italian-Inspired Keto Chicken Cacciatore
This recipe uses ingredients you may already have on hand for a quick and easy weeknight dinner.
Read also: Easy Low-Carb Cheese Crackers
Key Ingredients:
- Chicken thighs (skinless)
- Vegetables: Onion, garlic, diced tomatoes, mushrooms, peppers (optional)
- Chicken broth
- Italian seasoning
Instructions:
- Sear the chicken: Use the Instant Pot's "Sauté" setting to sear chicken thighs seasoned with salt, pepper, and Italian seasoning in batches. Remove to a plate.
- Sauté aromatics: Sauté onion and garlic in the Instant Pot. Deglaze with chicken stock.
- Layer ingredients: Place a trivet in the Instant Pot. Add the chicken on top of the trivet. Add diced tomatoes, chicken broth, mushrooms, and other vegetables.
- Pressure cook: Put the lid on and set the Instant Pot to "Pressure," high, for 12 minutes. Manually release pressure when done.
- Finish and serve: Remove the chicken. Put the Instant Pot back on "Sauté" to let the mixture boil and evaporate a bit to intensify the flavors. Serve with steamed green beans, zucchini noodles, roasted broccoli, or cauliflower rice. A keto chaffle can also be used to soak up the sauce.
Recipe 2: Healthy Low-Carb Instant Pot Chicken Stew
This version utilizes turnips instead of potatoes to keep the carb count low.
Key Ingredients:
- Chicken thighs
- Vegetables: Onion, celery, carrots, turnips, mushrooms, kale
- Chicken stock
- Dijon mustard
- Rosemary, thyme, garlic
Instructions:
- Sear chicken: Season chicken thighs with salt and pepper. Use the "Sauté-More" setting to brown the chicken on both sides. Set aside.
- Sauté vegetables: Sauté onion and celery until tender. Add minced garlic and sauté until fragrant.
- Add broth and mustard: Pour in one cup of chicken stock and mix in Dijon mustard. Scrape up browned bits from the pot.
- Layer ingredients: Add chicken thighs back to the pot. Layer turnips, carrots, and mushrooms on top. Sprinkle with rosemary, thyme, salt, and pepper. Stuff kale leaves on top. Pour in the remaining chicken stock.
- Pressure cook: Lock the lid, select "Pressure Cook-High," and set the timer for 12 minutes. Allow a natural pressure release for 5 minutes, then release the valve.
- Shred chicken and thicken: Pick out the chicken thighs, shred or chop, and return to the pot. To thicken, ladle out liquid, whisk in xanthan gum, and pour the slurry back into the Instant Pot. Select "Sauté-More" to simmer.
Crockpot Keto Chicken Stew: Effortless Comfort
The crockpot offers a hands-off approach to creating a rich and flavorful keto chicken stew.
Easy Crockpot Chicken Stew Recipe
This is a "dump and allow your crockpot to do all of the work for you" recipe.
Key Ingredients:
- Chicken thighs (diced or raw)
- Vegetables: Carrots, celery, onion, garlic
- Chicken stock (homemade or store-bought)
- Rosemary, thyme, oregano
- Xanthan gum (for thickening)
Instructions:
- Combine ingredients: Place chicken stock, carrots, celery, onion, chicken thighs, rosemary, garlic, thyme, and oregano into a 3-quart crockpot or larger.
- Cook: Cook on low for 6-8 hours or high for 3-4 hours, or until the chicken is cooked through.
- Thicken: Sprinkle and thicken with xanthan gum to desired thickness, starting with ⅛ teaspoon.
Variations and Customizations
- Creamy Keto Chicken Stew: Add heavy whipping cream during the last 30 minutes of cooking for a richer, creamier texture. Coconut milk is not recommended.
- Spicy Keto Chicken Stew: Add hot sauce, chili flakes, or diced jalapeños to taste.
- Moroccan-Inspired Keto Chicken Stew: Use Moroccan spice rub, green olives, roasted red peppers, and lemon slices. Serve over turmeric cauliflower rice.
General Tips for Keto Chicken Stew
- Choose your chicken: Chicken thighs are generally more flavorful and less prone to drying out than chicken breasts.
- Don't be afraid of fat: Healthy fats are essential on a keto diet. Don't skimp on the olive oil, butter, or heavy cream.
- Adjust seasonings to taste: Taste and adjust seasonings as you go. Salt, pepper, garlic powder, onion powder, and Italian seasoning are all great options.
- Use fresh herbs: Fresh herbs add a bright, vibrant flavor to the stew.
- Thicken as needed: If the stew is too thin, use arrowroot starch or xanthan gum to thicken it.
- Serve with low-carb sides: Cauliflower rice, mashed cauliflower, zucchini noodles, or a side salad are all great options.
- Storage: Store leftover stew in the refrigerator for 3-4 days or freeze for longer storage.
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