SERVES: 5
SERVING SIZE: 1 CUP
PREP: 5 MINUTES
PRESSURE: 13 MINUTES
TOTAL: 50 MINUTES
SETTING: PRESSURE COOK
RELEASE: QUICK
Warm and comforting, this keto version of chicken and rice soup is much lower in carbs than the traditional version. Substituting cauliflower rice for white rice makes this a healthy low-carb option.
2 cups cauliflower florets
1lb (450g) boneless, skinless chicken thighs
41⁄2 cups chicken broth
1 tbsp unflavored gelatin powder
1⁄2 yellow onion, chopped
2 garlic cloves, minced
2 tsp fine grind sea salt
1⁄2 tsp ground black pepper
1⁄2 cup sliced zucchini
3 celery stalks, chopped
1⁄3 cup sliced carrots
1 tsp dried parsley
1 tsp dried thyme
1 tsp ground turmeric
1⁄2 tsp dried marjoram
1⁄2 tsp dried oregano
1 Add the cauliflower florets to a food processor and pulse until a ricelike consistency is achieved. Set aside.
2 Add the chicken thighs, chicken broth, gelatin powder, onions, garlic, sea salt, and black pepper to the pot. Gently stir to combine.
3 Cover, lock the lid, and flip the steam release handle to the sealing position. Select Pressure Cook (High) and set the cook time for 10 minutes.
4 When the cook time is complete, quick release the pressure and open the lid.
5 Transfer only the chicken thighs to a cutting board. Chop the chicken into bite-sized pieces and then return the chopped chicken to the pot.
6 Add the cauliflower rice, zucchini, celery, carrots, parsley, thyme, turmeric, marjoram, and oregano to the pot. Stir to combine.
7 Cover, lock the lid, and flip the steam release handle to the sealing position. Select Pressure Cook (High) and set the cook time for 3 minutes. When the cook time is complete, quick release the pressure.
8 Open the lid. Ladle the soup into serving bowls. Serve hot.
tip If using frozen chicken thighs, increase the cook time in step 3 to 20 minutes.
CALORIES: 180 FAT: 14g NET CARBS: 4g PROTEIN: 25g
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