Italian Style Chicken Stew

About

This flavorsome Keto chicken stew is rich in fats, low carb veggies, and Italian inspired flavors. Our low carb stew is prepared with skin-on chicken thighs, aromatic garlic, onion, celery, tender green beans, Tuscan kale and simmered in a tomato and chicken stock sauce with a hint of balsamic vinegar. This makes a flavorsome Keto lunch or dinner option served with your preferred low carb sides.

What Kind of Green Beans Should I Use?

Italian stews often feature pulses and legumes such as butter beans. As these are not Keto-friendly, we have used chopped frozen green beans instead for this tasty low carb dinner recipe. Frozen green beans are a great fuss-free option as they can be added directly to the pan without any need for prepping. You can also use fresh green beans if preferred, trimming the tops and tips and slicing into 1 inch chunks.

Serving Suggestions

This Keto recipe makes a great protein option served with a low carb side. Our low carb chicken stew is perfect with a hearty Keto salad served for lunch or dinner. Alternatively, the stew can be served over a bed of cooked and seasoned cauliflower rice. Please be sure to adjust your macros to account for any changes or additions made to the original recipe.

Ingredients

4 medium chicken thigh with skin
1 tablespoon extra virgin olive oil
1 clove garlic
1 large – stalk – 11" to 12" long celery
1 cup chicken broth, bouillon or consomme, homemade
1 tablespoon balsamic vinegar
1 cups organic tuscan kale
¾ cup tomato, canned
¾ cup green beans (string beans), cooked from frozen
½ medium – 2 1/2" diameter red onion
½ teaspoon salt, sea salt
⅛ teaspoon black pepper

Instructions

Heat a tablespoon of olive oil in a large skillet over a medium/high heat. Add the chicken thighs, skin side down. Leave the chicken for 5 minutes facing down to brown the skin. Turn the chicken pieces over and cook for a further 5-6 minutes on the second side. Remove from the skillet with a slotted spoon and set aside.
Finely dice the onion and celery and crush the garlic. Add the onion, celery and garlic to the skillet. Sweat gently for 2-3 minutes until tender and fragrant.
Add the diced tomatoes and stock to the skillet. Bring up to a gentle boil. Reduce to a simmer for a few minutes, season with salt and pepper and stir well to combine.
Add the balsamic vinegar and green beans to the skillet. Stir well to combine. Simmer for 5 minutes to soften the beans and allow the sauce to reduce a little.
Roughly chop the kale, discarding any tough stems. Add the kale to the skillet. Stir well into the sauce until just wilted. Return the chicken pieces to the skillet, nestling them in amongst the sauce and vegetables. Continue to simmer for a further 5-6 minutes or until the chicken is completely cooked through. Serve hot with your preferred Keto sides.