Chicken

Soups

Chicken Pot Pie Soup


Servings: 2 ​Ingredients:

  • 1 tablespoon butter
  • 3/4 cup diced celery
  • 1/4 cup onion
  • 1 tablespoon carrots
  • 5 ounces cubed chicken breast
  • 1/2 cup chopped cauliflower
  • 1 ounce chopped, roasted green chile
  • 3/4 cup chicken stock
  • 1/4 cup heavy cream
  • 1/4 teaspoon herbs de Provence
​​ Instructions:
  1. Melt butter in a heavy pan, over medium heat.
  2. When butter is melted, add onions, carrots, and celery.
  3. Sauté the vegetables until tender, about 5 minutes.
  4. Remove the vegetables to a plate, leaving juices and butter.
  5. Pat chicken dry with paper towel and add to hot pan.
  6. Sauté until chicken reaches 165F.
  7. Remove chicken from pan and set aside.
  8. Add cauliflower and 1/4 cup chicken stock to pan and cover.
  9. Reduce heat to medium and cook for 10 minutes or until cauliflower is tender (add stock if necessary to keep liquid in pan).
  10. Remove cauliflower from pan and puree in blender, until smooth, then return it to the pan.
  11. Add remaining chicken stock and heavy cream to pan with herbs de Provence.
  12. Bring to a simmer, stirring occasionally.
  13. Stir in the vegetables, chicken and chiles.
  14. Bring to a simmer and cook until soup is your desired thickness.​
Nutrition Info: Calories: 293 Carbs: 9g Fiber: 2g Net Carbs: 7g Protein: 19g Fat: 19g Adapted from lowcarbology




Skyline-Style Chili


Servings: 4 ​Ingredients:

  • 2 pounds ground beef​
  • 2 cups beef stock
  • 2 cups shredded cheddar cheese
  • 1 1/2 cups tomato sauce
  • 1/2 medium onion, chopped
  • 1/4 cup Lankato Golden Monk Fruit Sweetener
  • 3 tablespoons chili powder
  • 1 tablespoons minced garlic
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons unsweetened cocoa powder
  • 1 teaspoon cumin
  • 1/4 teaspoon ground cloves
  • 1 teaspoon cinnamon
  • salt & pepper, to taste
Instructions:
  1. In a deep saucepan or pot, brown ground beef.
  2. When beef is almost browned, add garlic and onion and sauté.
  3. After the garlic and onion are sautéed and beef is browned, add remaining ingredients.
  4. Simmer, uncovered for 1-2 hours, until mixture begins to reduce and thicken considerably.
  5. Remove from heat.
  6. Garnish with cheese and serve.
Nutrition Info: Calories: 380 Net Carbs: 4g Protein: 34g Fat: 25g Adapted from Better Than Bread Keto




Instant Pot Beef Stew


Servings: 6 ​Ingredients:

  • 2 pounds beef stew meat
  • 1 medium onion, thinly sliced
  • 2 stalks celery, chopped
  • 6 carrots, sliced
  • 1 teaspoon xantham gum
  • 1/2 cup tomato juice
  • 2 teaspoons salt
  • 1 tablespoon keto sugar replacement
Instructions:
  1. Place everything in the Instant Pot.
  2. Seal and cook on high pressure for 35 minutes.
  3. Preheat oven to 350F.
  4. Allow to natural release for 10 minutes, then release pressure.
  5. Transfer stew to oven-safe pan and place in pre-heated oven for 15 minutes.​
Nutrition Info: Calories: 224 Carbs: 5g Fiber: 2g Net Carbs: 3g Protein: 33g Fat: 6g Adapted from Pinch of Yum




Creamy Bacon & Artichoke Soup


Servings: 5 ​Ingredients:

  • 3 1/2 tablespoon butter
  • 1/2 large head of cauliflower, chopped
  • 8-9 ounce package artichoke hearts
  • 3 cloves garlic, minced
  • 4 1/2 cups chicken broth
  • 1 cup heavy cream
  • 1 teaspoon garlic powder
  • 1 1/2 teaspoon sea salt
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon black pepper
  • 3-4 slices bacon, cooked and chopped
  • 2 tablespoons green onion, chopped
Instructions:
  1. In a large stock pot, melt butter.
  2. Add minced garlic, chopped cauliflower, and artichoke hearts.
  3. Saute and stir for 10 minutes.
  4. Add chicken broth and stir.
  5. Bring to a boil, lower heat, cover and simmer for 45 minutes.
  6. Remove pot from heat.
  7. Using an immersion blender, blend soup in the pot until pureed.
  8. Add heavy cream, garlic powder, sea salt, onion powder, and black pepper.
  9. Blend again for a few seconds, to combine.
  10. Serve soup and garnish with chopped bacon and scallions.​
Nutrition Info: Calories: 253 Carbs: 7.5g Fiber: 2g Net Carbs: 5.5g Protein: 6g Fat: 21g Adapted from Beauty and the Foodie




Instant Pot Chicken Zoodle Soup


Servings: 6 ​Ingredients:

  • 1 tablespoon + 1 teaspoon olive oil
  • 1 small red onion , diced
  • 3 carrots , sliced
  • 3 celery ribs , sliced
  • 2 garlic cloves , minced
  • 1 pound boneless skinless chicken breasts
  • 6 cups chicken broth
  • 2 tablespoons apple cider vinegar
  • 4 small zucchini spiralized
Instructions:
  1. Pour 1 tablespoon of olive oil inside the pot of InstantPot and heat on sauté setting.
  2. Add onions, carrots, celery, and garlic; season with salt and pepper and sauté until tender.
  3. Add bay leaf and layer the chicken breasts over the vegetables.
  4. Stir in chicken broth and apple cider vinegar.
  5. Cover pressure cooker with the lid and lock it.
  6. Set pressure to high and cook for 9 minutes.
  7. Quick-release pressure; once pressure is released, remove lid and take out the chicken; transfer chicken to a cutting board and shred.
  8. Add chicken back into the pot and stir in spiralized zucchini.
  9. Cover the InstantPot, and let sit for 6 to 8 minutes, or until the zucchini are softened.
Nutrition Info: Calories: 164 Carbs: 10g Fiber: 2g Net Carbs: 5.5g Protein: 19g Fat: 5g Adapted from Diethood





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