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, you will be ecstatic that you have 5 servings made for meal prep for the week.
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 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.
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.
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