Ever since I started following the Keto diet, I’ve had to bid farewell to the traditional white sauce made with corn flour. But that didn’t stop me from getting creative in the kitchen. I decided to create my own version of a creamy chicken stew, reminiscent of an au gratin dish.
Let me introduce you to my delectable Keto Chicken Stew, a welcome departure from the usual Indian flavors, offering a filling and rich experience while perfectly aligning with the ideal ratio of carbs, proteins, and fats.
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Last Sunday, I found myself with ample time to experiment and indulge in creating something truly yummy and comforting. That’s when I decided to bring my Keto Chicken Stew to life. I made a decadent sauce using coconut milk, cream, cheese, and butter. This rich and delicious sauce forms the heart of the dish.
The beauty of this recipe lies in its versatility—you can add your favorite herbs and spices to elevate the flavors according to your preferences. I kept it simple and warm this time, allowing the main ingredients to shine through.
I made two servings at one time and had two very special meals. Try this recipe over the weekend and let me know if you like it. You can also bake a dish, cool it down put a cling wrap and have it during the week. It will stay good for three to five days in the fridge.
In fact, looking at the ingredients, I think it is high time Amul made me their Keto Ambassador. What say ?
Contents
Keto Chicken Stew Recipe
Equipment
- Wok
- Baking Dish
- Ladle
- Spoon
Ingredients
- 200 gm florets of Broccoli Blanched or Raw
- 50 ml Amul Whipping Cream
- 100 ml Dabur Coconut milk
- 10 gm Amul Butter
- 300 gm Chicken Breast or Broiler
- 1 Slice of Amul Cheese
- 2 Cubes of Amul Processed Cheese
- ½ tsp Black Pepper Powder
- 1/4 tsp Paprika Powder Optional
- White and Pink salt according to taste
Instructions
- Start by washing the chicken and cutting it into small pieces. Wash the broccoli and cut its florets too. Place the chicken in the dish in which you are going to bake it and sprinkle it with salt and pepper.
- Now in a thick bottomed pan or wok put the coconut milk and let it come to a boil. If you think it is too thick, dilute it with a little water.
- Drop the butter in the milk and let the sauce to continue to boil on medium heat.
- Add the pepper, salt, paprika powder.
- Next add the grated cheese cubes and keep stirring on medium heat.
- Drop in the broccoli, I had some blanched lying in the fridge so i am using that.
- Cook the sauce with the broccoli for another five to eight minutes. Now drop in the heavy cream and lower the heat.
- Cook for another five minutes till the sauce reduces (Simmer On Low Heat). Switch off the heat.
- Pour this sauce along with the brocolli over the chicken which is lying in the bakig dish.
- Now break a cheese slice and place it on the dish.
- Bake at 350 degrees Celcius for 60 mins or untill the bake looks nice and creamy and chicken well done. Serve hot.
Notes
Nutrition facts about Keto chicken stew
- Cals – 474
- Fats – 27.7
- Net Carbs – 5.3
- Protein – 45.1
While both soup and stew will provide the warm nourishment I desire, there is a difference between the two. Soup generally refers to ingredients, such as meat and vegetables, cooked in a large amount of liquid like broth or tomato juice. Soups may be clear, like chicken noodle, or thick, like any cream soup. Stew, on the other hand, includes solid ingredients, such as potatoes and meat, that have been “stewed” or “braised.” Stewing refers to cooking uniform pieces of meat fully submerged in a liquid, while braising refers to cooking larger chunks of meat in just a small amount of liquid. Whether braised or stewed, the result equals a stew that has a greater portion of solid than liquid — University of Illinois Urbana-Champaign.