Snowy winter weather makes me think about soups and chili. Most commercial soups have a significant level of carbohydrate in every serving (even plain tomato soup). Not to mention those with rice or noodles. These are great for quick energy on a winter day, but are not Keto / lo carb friendly at all.
My home made beef stew doesn’t work well because of all the potatoes and carb rich vegetables I usually use.
I came up with this “chicken and rice” soup with about 3 g of carbs for a big bowl.
1 Bonless chicken breast
4 Bone-in/skin-on chicken thighs
4 Cups chicken broth (This can be canned or bouillon cubes/powder. I used a product called Better Than Bouillon . It is quick and can be found in a variety of flavors.)
1 Cup frozen Mirepoix mix
1-2 Cups Riced Cauliflower
Nature’s Seasons or other seasoning mix
- Spray a large soup pot with cooking oil and place over low heat
- Lay the chicken thighs skin side down on the bottom of the soup pot and render the fat from the thighs.
- Remove the chicken from the pot and sauté Mirepoix till onion is translucent.
- Add thighs to pot along with 4 Cups of broth.
- Simmer for an hour or until the thigh meat is tender.
- Remove thighs from the pot and gently separate the skin from the thigh and put aside.
- Remove the meat from the thigh bones and return to the pot.
- The chicken breast can be handled in several ways:
- Dice chicken breast and add to the pot when the thighs are added to the Mirepoix.
- Cook the chicken breast sous vide, dice and add to the pot when the thigh meat is removed from the bone.
- Bake or grill the chicken breast, dice and add when the thigh meat is removed from the bone.
- Add the riced cauliflower to the soup and simmer about 3-5 minutes.
- Remove from heat and spoon into serving bowls.
- Top with crispy chicken skin bits.
- Dry the chicken skin reserved in Step 6 between paper towels.
- Cut the chicken skin into strips and place between paper towels in the microwave.
- Microwave on high as you would bacon until the skin is crispy (about 1-2 minutes).
I love this soup! You really can’t tell it doesn’t contain rice.
My main issue is maintaining the integrity of the chicken, especially the white meat. I used the sous vide method to prepare the chicken breast because I needed one for another recipe and I usually package breasts in twos. For this recipe, I think I sous vide the breast too long or the additional cooking after adding to the pot was too long. The white meat was more in strings than cubes.
If you don’t care whether the chicken disintegates, this is a non-issue.
Be careful with the riced cauliflower! If you cook it too long, it will go from a little firm to soft or even just a thickener for the soup. Hence the 3-5 minute simmer after adding the riced cauliflower. I pre-cooked the cauliflower and then added it and simmered for about 10-15 minutes, so I ended up with more thickener than “rice”.
I really enjoyed the crispy chicken skin topping on the soup. It added a new flavor experience …. My mind said yum and then asked, how can we have fried chicken in soup?