Garden Chicken with Cauliflower Rice

I love an easy Instant Pot recipe and this one tastes so good! Simply put the ingredients into the Instant Pot and let it cook your dinner! ...

Air Fryer Chicken Drumsticks and Broccoli

Instant Pot Keto Fajita Bowl

Keto Chicken Bacon Ranch Casserole

I love an easy Instant Pot recipe and this one tastes so good! Simply put the ingredients into the Instant Pot and let it cook your dinner! Essentially, all you have to do is make the cauliflower rice to pair with this dish.

This garden chicken recipe is a South American dish. The herbs, green olives, and pumpkin puree are a couple ingredients that give it an authentic taste when paired with the chicken and other vegetables in this dish. It comes out of the instant pot creamy and when plated, the cauliflower rice soaks up all these juices for an exquisite taste.

Yields 4 servings of Keto Garden Chicken with Cauliflower Rice

The Preparation

Garden Chicken:

• 3 tablespoon avocado oil
• 1 medium yellow onion, diced
• 4 medium celery stalks, diced
• 2 whole bay leaf
• 1 1/2 teaspoon oregano
• 16 ounce boneless + skinless chicken thighs
• 1/2 cup pumpkin puree
• 1 cup chicken broth
• 6 ounce green olive, pitted
• 1 medium lemon, juice of

Cauliflower Rice:

• 6 tablespoon butter
• 24 ounce cauliflower
• Salt and pepper to taste

The Execution

1. Measure out and prepare all ingredients. Heat an Instant Pot or pressure cooker on saute mode.

2. In the Instant Pot or pressure cooker, add avocado oil, diced celery, onion, and bay leaf. Saute until everything is tender.

3. Add in the oregano and chicken, then season with salt and pepper. Cook for about 5 minutes uncovered or until the chicken is browned on both sides.

4. Add the pumpkin puree, chicken broth, and pitted green olives. Stir well. Turn the pressure cooker on high, close the lid, and set to cook for 25 minutes.

5. In the meantime, make the cauliflower rice. Rice the cauliflower using a food processor – pulse florets of cauliflower until they resemble small crumbles. Work in batches if needed. In a pan over medium heat, melt the butter and add the riced cauliflower. Cook this for 8-10 minutes. Season with salt and pepper to taste.

6. Once pressure has released, open the lid and shred the chicken.

7. Put the shredded chicken back into the pot and squeeze the lemon into it. Stir well.

8. Serve the chicken with cauliflower rice. Enjoy!

This makes a total of 4 servings of Keto Garden Chicken with Cauliflower Rice. Each serving comes out to be 546 calories, 45.4g fat, 9.5g net carbs, and 24.6g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
3.00 tablespoon avocado oil	361	40.9	0	0	0	0
1.00 medium yellow onion	41	0.2	9.5	1.3	8.2	1.3
4.00 medium celery	24	0.3	4.5	2.4	2.1	1.1
2.00 whole bay leaf	6	0.2	1.5	0.5	1	0.2
1.50 teaspoon fresh oregano	6	0.1	1.5	0.9	0.6	0.2
16.00 ounce boneless, skinless chicken thighs	649	40.5	0	0	0	76.9
0.50 cup pumpkin puree	42	0.3	9.9	3.6	6.4	1.4
1.00 cup chicken broth	15	0.5	1.1	0	1.1	1.6
6.00 ounce green olive	247	26.1	6.5	5.6	0.9	1.8
1.00 medium lemon	24	0.3	7.8	2.4	5.5	0.9
6.00 tablespoon butter	610	69	0.1	0	0.1	0.7
24.00 ounce cauliflower	156	3.4	27.9	15.7	12.3	12.3
0.00 none salt and pepper	0	0	0	0	0	0
Totals	2182	181.7	70.3	32.3	38.0	98.2
Per Serving (/4)	546	45.4	17.6	8.1	9.5	24.6

• specialty items
• cooking accessories
• kitchen products
• supplement necessities

Print

Garden Chicken with Cauliflower Rice

1 hour, 10 minutes

Yield: 4 servings

Calories per serving: 546

Fat per serving: 45.4g

The Preparation

• Garden Chicken:
• 3 tablespoon avocado oil
• 1 medium yellow onion, diced
• 4 medium celery stalks, diced
• 2 whole bay leaf
• 1 1/2 teaspoon oregano
• 16 ounce boneless + skinless chicken thighs
• 1/2 cup pumpkin puree
• 1 cup chicken broth
• 6 ounce green olive, pitted
• 1 medium lemon, juice of
• Cauliflower Rice:
• 6 tablespoon butter
• 24 ounce cauliflower
• Salt and pepper to taste

The Execution

1. Measure out and prepare all the ingredients. Heat an Instant Pot or pressure cooker on saute mode.
2. In the Instant Pot or pressure cooker, add avocado oil, diced celery, onion, and bay leaf. Saute until everything is tender.
3. Add in the oregano and chicken, then season with salt and pepper. Cook for about 5 minutes uncovered or until the chicken is browned on both sides.
4. Add the pumpkin puree, chicken broth, and pitted green olives. Stir well. Turn the pressure cooker on high, close the lid, and set to cook for 25 minutes.
5. In the meantime, make the cauliflower rice. Rice the cauliflower using a food processor - pulse florets of cauliflower until they resemble small crumbles. Work in batches if needed. In a pan over medium heat, melt the butter and add the riced cauliflower. Cook this for 8-10 minutes. Season with salt and pepper to taste.
6. Once pressure has released, open the lid and shred the chicken.
7. Put the shredded chicken back into the pot and squeeze the lemon into it. Stir well.
8. Serve the chicken with cauliflower rice. Enjoy!

Notes

This makes a total of 4 servings of Keto Garden Chicken with Cauliflower Rice. Each serving comes out to be 546 calories, 45.4g fat, 9.5g net carbs, and 24.6g protein.

3.1

https://www.ruled.me/garden-chicken-with-cauliflower-rice/

Copyright 2017 | Ruled.Me

The post Garden Chicken with Cauliflower Rice appeared first on Ruled Me.

via Keto Diet