Special Diet - Created Date : 8.10.2019
Instant Pot Low Carb White Chicken Chili – Paleo | Keto
A creamy, comforting low carb white chicken chili made easily in you Instant Pot, or stove top too! Better yet, there is a hefty serving of sneaky vegetables pureed into the broth for a silky thick texture!
When the cool weather hits, I crave soup like nobody’s mother! So warm and comforting, and infinitely adaptable, soups are a great way to get plenty of nutritious foods into one pot!
I have to be especially creative in this house since I only have one fellow soup lover! So while I will drink cups and cups of my favorite pumpkin soup, I know my family will need something a bit different!
So wanting to create a soup that still had some nutritious veggies in it, I decided to use another favorite family soup recipe, Keto Bacon Cheeseburger Soup, to start my creative juices!
Gluten Free White Chicken Chili?
My family still enjoys their beans, so I always add traditionally soaked and cooked navy beans to their portion of this white chicken chili!! By soaking those beans, I have reduced that pesky phytic acid, making the beans easier to digest, the nutrients more available.
I usually soak my beans until a healthy layer of scum forms, 1-2 days. Then I rinse them thoroughly, throw them in the Instant Pot for double the water, hit the bean/chili button, and they’re ready to go! Here is a great visual on soaking beans!
Easy Ways Boost The Nutrition In Your Soups
By using bone broth (homemade or store bought), I ensure my family is getting lots of valuable amino acids, protein, and gut-healing collagen. I recently discovered a rocking powder with no weird fillers...just delicious chicken bone broth goodness…dehydrated! It’s convenient in a pinch when I do not have homemade on hand. Use code Tessa10 for 10% off any order.
TIP!! I have added high quality gelatin directly to my soups, 2-4 tablespoons for additional nutrition!! When warm, the gelatin will be dissolved and totally undetectable! Keep in mind, depending on how much you use, your COLD soup will gel like jello…so just reheat and all will be right again in the soup world!
Add pureed veggies! They lend a creamy texture, and picky kids and pallets won’t know the difference! In this keto chicken chili recipe, I pureed a whole head of cauliflower right in the pot!! And it makes this soup extra creamy, and extra nutritious.
Easy & Healthy Lunchbox Option + A Tip!!
Soup make excellent lunchbox foods!!
Make sure you have some high quality thermoses available, then my little trick to help then stay warmer longer: I fill them with scalding hot or boiling water FIRST, before I put the food in! This way, the heat in the food stays there, and is not transferred into heating the container itself!
Having a hot lunch available at school or at the office is a real plus and helps keep those lunchboxes more interesting!
No Pressure Cooker? No Problem!
Simply follow the steps as stated, but do on the stove top!! After you brown and remove the ground chicken, add the broth and veggies to the pot. Simmer about 20 -30 minutes until all pieces are tender and ready to puree. Add in the cream cheese and cheese, and using an immersion blender, puree the soup right in the pot, the add the meat back in.
Optional Add In's & Garnishes
Using the 'saute' feature on you Instant Pot, brown the ground meat with the sea salt and garlic powder.
Continue breaking it up until cooked through, remove and set aside for later.
Add the broth mixture to the Insert, stirring to combine.
Lock in the lid, set the manual timer for 7 minutes. If doing stove top, increase cook time to 25 minutes, low simmer.
When the timer beeps, you can do a quick release and add the cream cheese and cheese to the pot.
Use an immersion blender and puree the broth and now cooked vegetables and cheeses right in the pot...or in a blender is fine too.
Once smooth, add the ground meat back in and taste, adding more sea salt if necessary. If you decide to use beans, now would be the time to add those too.
Serve with any of the optional garnishes!
Instant Pot White Chicken Chili
Amount Per Serving
Calories 301Calories from Fat 171
% Daily Value*
Total Fat 19g29%
Saturated Fat 8g40%
Total Carbohydrates 7g2%
Dietary Fiber 2g8%
* Percent Daily Values are based on a 2000 calorie diet.
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Thanks for the inspiration, Tessa! Made this tonight with a few tweeks based on what I had – green salsa, chicken tenders, sour cream – go figure that I don’t have an immersion so after shredding the chicken in the food processor, I just used that to blend the veggie base. Worked like a dream. Everyone loved it and a definite keeper for a rainy day.
This looks and sounds SO delicious!! I am a new Ipot user and this appeals to me; straightforward and lots of options! Thanks Tessa.. Will take a peek at your other soup recipes too.. We LOVE soup and stews at my house!
I love white chili so much, and this looks incredible! I’ve never been a huge fan of normal chili, but white chili on the other hand… I just can’t get enough of it!Kari – Get Inspired Everyday! recently posted…Grain Free Caramel Apple Pie Bars
OK, I really can’t wait to try this – I need to make it TODAY! If it’s half as good as your hamburger soup (which I’m sure it is) it will be an instant hit! I love your idea of putting gelatin dirctly in the soup, why didn’t I think of that!?!
Microwave cooking and nutrition
Are microwaves bad for your health? Almost every American house has a microwave. The convenience they offer is undeniable. However, despite the widespread use of microwave ovens and excellent safety recordings, some people suspect that cooking microwaved food makes it somewhat less healthy by removing foods from eating. Do you cook with microwave? Are microwave foods healthy?
How does microwave cooking work?
Understanding how microwave ovens work can help clarify the answers to these general questions. Microwave ovens cook food similar to radio waves but using shorter energy waves. These waves are highly selective, mainly affecting water and other electrically asymmetrical molecules - one end is positively charged and the other is negatively charged. Microwave ovens cause these molecules to vibrate and rapidly generate thermal (heat) energy.
Are microwaves safe to cook?
Some foods, when they are exposed to heat, from a microwave oven or a normal oven, are broken down. Vitamin C is perhaps the most clear example. However, since microwave cooking times are shorter, cooking with microwave does a better job of preserving vitamin C and other nutrients that are decomposed when heated.
When going to the vegetables, cooking in water takes some of the nutritional values ??because the nutrients flow into the cooking water. For example, boiled broccoli loses glycosinolate, a sulfur-containing compound that can give vegetables the ability to fight against cancer (and many find it distinctive and some find it disgusting). Steaming vegetables - even steaming microwave - is it better? In some ways, yes. For example, steamed broccoli holds more glucosinolate than boiled or fried broccoli.
Are microwaves bad for your health?
The method of cooking, which keeps the nutrients in the best way, is a method that quickly heats, warms food and uses as little liquid as possible. The microwave meets these criteria. Using the microwave with a small amount of water evaporates food from the inside out. It contains more vitamins and minerals than almost all other cooking methods and shows that microwave foods can be really healthy.
But let's not get lost in details. Vegetables are good for you in any way you prepare, and most of us don't eat enough. Is the microwave oven good or bad? Microwave is an engineering wonder, a miracle of convenience - and sometimes advantageous in feeding.
Learn more about safe microwave cooking. See. "Microwave food in plastic: Is it dangerous or not?"