Keto Easy Cowboy Stew

Name: Keto Easy Cowboy Stew
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 4
Cuisine: keto
Ingredients: Olive Oil; Kielbasa; Ground Beef; Salt; Black Pepper; Garlic Powder; Onion Powder; Unsalted Butter; Beef Broth; Zucchini; Grape Tomato; Beef Broth; Cheddar Cheese

556 ratings

Prepare Time 5 minutes

Cook Time 20 minutes

You can cook up this super simple Keto stew whenever you need some quick comfort food. It takes you less than 30 minutes to have a hot lunch or an easy dinner on the table. A mixture of beef and kielbasa (aka Polish sausage) is stewed with a handful of spices. Keto zucchini and tomatoes are cooked down in the meaty sauce just until al dente. Each bowl of stew has tender meats, chewy chunks of zucchini, and a little sprinkle of melted cheddar. Of course, a stew can be stewed for multiple hours, if you have the time on hand. The longer you cook this pot, the more flavors you’ll develop in your Keto stew! You can serve this stew with your favorite low-carb side dish recipe from Carb Manager or store away the leftovers for meal prepping. ### Adjusting The Cooking Time It only takes about 20 minutes to cook this Keto stew as described in the directions. However, you can adjust some ingredients and cooking times to fit your preferences. If you want softer zucchini instead of al dente, you can slice the zucchini into thin, ¼-inch thick pieces so they cook faster. On the other hand, you can keep the zucchini as directed in the recipe and stew the ingredients for longer than 10 minutes. If you choose this route, you may wish to wait to add the tomatoes to the stew in the final minutes of cooking so they don’t turn into mush. ### Make Your Stew Spicy For everyone’s convenience, there are no spicy ingredients included in this recipe. However, there are a couple of ways you can add an element of spice to your stew. When cooking the meats in Step 1, you can include dried red pepper flakes, cayenne pepper, or hot paprika with your spices. For a deeper spice, you can add either a half or whole jalapeno, minced. Finally, if you don’t want to change the recipe, you can add spicy ingredients as a garnish. At your discretion, serve your bowl of stew with your favorite hot sauce to stir in. Jessica L.

How to make Keto Easy Cowboy Stew

Heat the olive oil in a wide pot over low heat. Slice the kielbasa into ½-inch thick slices and toss them in the oil. Add the ground beef into the pot and break it up with a large cooking spoon. Season the meats with salt, pepper, garlic powder, and onion powder. Turn the stove heat up to high and cook until the meats release their fats and gain a browned char.
Reduce the heat down to low and melt the butter in the pot. Once the butter is melted, pour in the first amount of beef broth. Cut the zucchini into ½-inch thick quarters and cut the tomatoes into halves or quarters as well. Add the veggies to the pot. Cover the pot with a lid and bring the broth to a simmer.
Let the pot simmer for at least 10 minutes or more. The longer you simmer, the softer your vegetables will become. After 10 minutes, you can pour in the final amount of beef broth. Let the pot simmer openly without the lid until the liquid reduces. Stir pot together to break up the softened tomatoes and combine the ingredients. Serve 1 cup of stew with ½ tablespoon of shredded cheddar sprinkled on top.

Ingredients of Keto Easy Cowboy Stew

Ingredient	Quantity
1. Olive Oil	1 teaspoon
2. Kielbasa	6 ounce
3. Ground Beef	12 ounce
4. Salt	¼ teaspoon
5. Black Pepper	¼ teaspoon
6. Garlic Powder	½ teaspoon
7. Onion Powder	¼ teaspoon
8. Unsalted Butter	2 tablespoon
9. Beef Broth	½ cup
10. Zucchini	8 ounce
11. Grape Tomato	2-½ ounce
12. Beef Broth	½ cup
13. Cheddar Cheese	2 tablespoon

Keto Easy Cowboy Stew nutrients

caloriesKCal: 410.149 caloriesKJ: 1716.065 totalCarbs: 4.52 diabetesCarbsADA: 4.52 netCarbs: 3.559 diabetesCarbs: 3.602 fiber: 0.874 starch: 0.297 sugar: 3.349 addedSugar: 1.492 sugarAlcohols: 0.087 protein: 30.566 fat: 29.691 transFat: 0.909 monousatFat: 12.304 polyunsatFat: 2.02 omega3Fat: 0.223 omega6Fat: 1.758 saturatedFat: 12.725 cholesterol: 119.94 vitaminA: 76.568 vitaminC: 12.943 vitaminD: 0.554 vitaminE: 0.855 vitaminK: 6.986 vitaminB1: 0.221 vitaminB2: 0.29 vitaminB3: 6.253 vitaminB5: 0.832 vitaminB6: 0.494 vitaminB12: 2.731 potassium: 654.381 magnesium: 38.717 calcium: 63.304 iron: 3.277 zinc: 6.734 copper: 0.142 phosphorus: 268.97 sodium: 745.854 selenium: 25.648 folate: 25.821 choline: 105.765 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.173 conjugatedLinoleicAcid: 0.152 phyticAcid: 5.107 xylitol: 0 isomalt: 0 sorbitol: 0.001 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.001 inositol: 0.067 mannitol: 0.018

Frequently Asked Questions

Is butter a staple on a keto diet?

Yes, butter is a common source of healthy fats in the keto diet. It's often used for cooking, baking, and adding flavor to dishes.

Is it safe to stay on a keto diet long-term?

Many people follow a keto diet long-term without issues. However, it's important to ensure a well-balanced and varied diet to meet all nutritional needs.

Can I have mayonnaise on a keto diet?

Yes, full-fat mayonnaise is keto-friendly. Look for options without added sugars or unhealthy oils.

Can I do the keto diet if I have diabetes?

A keto diet may help some individuals with diabetes manage blood sugar levels. However, it's crucial to work closely with a healthcare provider to adjust medications as needed.

Can I have soy products on a keto diet?

Some soy products like tofu and tempeh can be included in moderation on a keto diet. Be cautious of the carb content and choose minimally processed options.

Author David Brown

Keto Easy Cowboy Stew

Frequently Asked Questions

Is butter a staple on a keto diet?

Is it safe to stay on a keto diet long-term?

Can I have mayonnaise on a keto diet?

Can I do the keto diet if I have diabetes?

Can I have soy products on a keto diet?

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