Description
Cozy Chicken or Beef Stew (Slow Cooker or Instant Pot) with Cauliflower Rice is a hearty, high‑protein comfort dish where tender meat and veggies simmer in a rich broth, served over light cauliflower rice for a satisfying low‑carb twist.
Ingredients
Scale
- 1 lb lean beef stew meat **or** 1 lb boneless, skinless chicken thighs (cut into 1‑inch pieces)
- 1 tbsp olive oil (if browning meat first)
- 1 medium onion, chopped
- 2 carrots, sliced
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 4 cups beef broth (for beef) or chicken broth (for chicken)
- 1 tbsp tomato paste (optional, for depth)
- 1 tsp dried thyme
- 1 tsp dried rosemary or a few sprigs fresh
- Salt and freshly ground black pepper, to taste
- 12 oz (about 3 cups) riced cauliflower (fresh or frozen)
- Optional: ½ cup peas or green beans (for beef version); or 1 cup baby spinach (for chicken version)
Instructions
- If using the **slow cooker**: optionally brown the meat in a skillet with olive oil for 3‑4 minutes just to deepen flavor. Transfer to slow cooker.
- Add onion, carrots, celery, garlic, broth, tomato paste (if using), thyme, rosemary, salt and pepper. Stir to combine.
- Cover and cook on **low for 6‑8 hours** or **high for 3‑4 hours** until meat is tender. (Typical for slow cooker beef stew recipes.) :contentReference[oaicite:0]{index=0}
- If using the **Instant Pot / pressure cooker**: select sauté mode, add olive oil, brown the meat briefly, then add all other ingredients. Seal lid and cook on high pressure for about 25 minutes (for beef) or 12 minutes (for chicken). Allow natural release for 10 minutes, then quick release. (Pressure‑cooker chicken stew with cauliflower rice example exists.) :contentReference[oaicite:1]{index=1}
- About 15 minutes before serving: In a separate pan (or in the Instant Pot after meat is done), heat the cauliflower rice with a splash of broth or water until tender, about 5‑7 minutes if fresh, slightly longer if frozen.
- Spoon the stew over a bed of cauliflower rice. If desired, stir in peas/greens for the last few minutes of cooking. Adjust seasoning with extra salt & pepper.
- Serve hot, with a sprinkle of fresh parsley or chopped green onion on top for freshness.
Notes
- You can switch between beef or chicken depending on what you have on hand—just adjust cooking time accordingly.
- The cauliflower rice makes this dish **lower‑carb** and still hearty—perfect for families wanting comfort without heavy sides. :contentReference[oaicite:2]{index=2}
- If the stew is too thin at the end: for slow cooker version stir in 1 tbsp cornstarch mixed with 2 tbsp cold water and let it cook on high 15 more minutes. :contentReference[oaicite:3]{index=3}
- Leftovers store well in the fridge for 3‑4 days; freeze in portions for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 6 hours (slow cooker) **or** ~30 minutes (Instant Pot excluding pressure‑build/release)
- Category: Main Course / Stew
- Method: Slow Cooker or Instant Pot, served over sautéed/steamed cauliflower rice
- Cuisine: Comfort / Low‑Carb Friendly
Nutrition
- Serving Size: 1 bowl (about 1/6 of dish excluding cauliflower rice)
- Calories: Approx. 320 kcal
- Sugar: 5 g
- Sodium: 550 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 15 g (largely from vegetables)
- Fiber: 4 g
- Protein: 32 g
- Cholesterol: 80 mg
Keywords: beef stew, chicken stew, cauliflower rice, low carb comfort food, high protein family dinner