Mar 2, 2017

Cauliflower Chowder Recipe - Low Carb, Keto, LCHF, Instant Pot

Low carb, keto, LCHF, Instant Pot, Pressure Cooker
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A few years ago, I posted a version of this recipe, which was a staple in our family, totally replacing potato chowder. (And yep, even my picker eaters who claimed to hate cauliflower loved it!)

Today, I've tweaked the recipe a bit to make it diabetic, low carb, and keto friendly. And I'll show you how to make it in the Instant Pot pressure cooker, if you prefer that to the stove top.




https://sites.google.com/site/proverbs31womanprintables/home/low-carb-cauliflower-chowder-recipeLow Carb Cauliflower Chowder Recipe 

4 bacon slices, cooked
2 tablespoons butter
1/2 large onion, diced
2 garlic cloves, minced
2 celery stalks, diced
2 carrots, diced (omit for diabetics)
1/3 cup almond flour*
4 cups beef or ham stock
1 cup heavy cream
1 cauliflower head, roughly chopped
1 bay leaf
Salt
Pepper


For the Stove Top:

1. Place a large Dutch oven or stockpot over medium high heat. Add the drippings from cooking the bacon. Add the butter and allow it to melt. Add the onion, garlic, celery, and, if using, the carrots. Saute, stirring often, until the vegetables are tender.



2. Add the cauliflower and bay leaf. Saute, stirring often, for about 4 minutes.


3. Add the almond flour, stirring until you cannot see it any more. A little at a time, stir in stock and cream. Stir constantly until thickened a little.




4. Bring mixture to a boil. Reduce heat and simmer until cauliflower is fork tender. Season to taste with salt and pepper. If you feel the mixture is too thick, add a little more cream. Chop up the bacon and sprinkle over the top of the chowder.

Other good toppings for this chowder include grated cheddar cheese and chopped green onions - but be sure to add them to your carb count.

Instant Pot recipe, low carb, keto, LCHF, diabetic

For the Instant Pot pressure cooker:

1. Place the drippings from cooking the bacon in the bowl of the Instant Pot. Add the butter and press the "Saute" button. Add the onion, garlic, celery, and, if using, carrots. Saute, stirring often, until the vegetables are tender.

2. Add the cauliflower and bay leaf. Saute, stirring often, for about 2 - 4 minutes.

3. Add the almond flour, stirring until you cannot see it any more. A little at a time, stir in stock and cream. Stir constantly until thickened a little. Season with salt and pepper.

4. Put the lid on the Instant Pot and lock it. On the "Manual" setting cook on "high pressure" for 5 minutes. Quick release the pressure.

5. Chop up the bacon and sprinkle it over the chowder.

Other good toppings for this chowder include grated cheddar cheese and chopped green onions, but be sure to add them to your carb count.

* You may reduce or omit the almond flour to reduce the carb count even further; however, the stew will be more soup-like.

Makes about 6 servings. Estimated Nutrition, per serving, according to SuperTracker; recipe with carrots: calories 396; Carbs 11 g total (7 g. net); Protein: 12 g.; Fat: 36 g.; Fiber: 4 g. Recipe without carrots: calories 388; Carbs 9 g total (6 g. net); Protein: 12 g.; Fat: 36 g.; Fiber: 3 g. 




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