Keto Rice Stew
A flavorful and hearty stew made with cauliflower rice, tender chicken, and a medley of vegetables in a rich, spiced tomato base. This dish offers a low-carb twist on traditional Sierra Leonean flavors.
🧂 Ingredients
- 600 g Chicken thighs(boneless, skinless, cut into bite-sized pieces)
- 1 medium head Cauliflower(riced)
- 1 large Onion(chopped)
- 1 any color Bell pepper(chopped)
- 4 cloves Garlic(minced)
- 1 inch piece Ginger(grated)
- 400 g Diced tomatoes(canned)
- 2 tbsp Tomato paste
- 500 ml Chicken broth
- 2 tbsp Palm oil
- 1 optional Scotch bonnet pepper(finely chopped, adjust to taste)
- 1 tsp Ground cumin
- 1 tsp Ground coriander
- 0.5 tsp Turmeric
- Salt(to taste)
- Black pepper(to taste)
- Fresh cilantro(chopped, for garnish)
👨🍳 Instructions
- 1
Heat palm oil in a large pot or Dutch oven over medium-high heat. Add chicken pieces and brown on all sides. Remove chicken and set aside.
- 2
Add chopped onion and bell pepper to the pot. Sauté until softened, about 5-7 minutes.
- 3
Stir in minced garlic and grated ginger, and cook for another minute until fragrant.
- 4
Add diced tomatoes, tomato paste, cumin, coriander, turmeric, and scotch bonnet (if using). Cook for 5 minutes, stirring occasionally, until the tomato paste darkens slightly.
- 5
Pour in chicken broth and bring to a simmer. Return the browned chicken to the pot.
- 6
Reduce heat to low, cover, and simmer for 20-25 minutes, or until chicken is cooked through and tender.
- 7
Stir in the riced cauliflower. Cook for another 5-7 minutes, or until the cauliflower is tender but not mushy.
- 8
Season with salt and black pepper to taste. Garnish with fresh cilantro before serving.
💡 Pro Tips
- ✓Ensure cauliflower is finely riced for a texture similar to traditional rice.
- ✓Adjust the amount of scotch bonnet pepper to your spice preference.
- ✓For a richer flavor, you can add a bay leaf during the simmering process.
🔄 Variations
- Add other low-carb vegetables like zucchini or spinach.
- Substitute chicken with firm tofu or shrimp for a vegetarian or pescatarian option.
- For a different flavor profile, add a teaspoon of smoked paprika.