Healthy Spanish Chicken and Rice Stew (Whole30, Low Carb, Keto)

Name: Healthy Spanish Chicken and Rice Stew (Whole30, Low Carb, Paleo)
Prep time: 5 min
Cook time: 55 min
Total time: 60 min
Ingredients: 3.5 lbs. chicken pieces (like drumsticks or boneless, skinless chicken thighs, about 8-10 pieces); 2 Tbsp. Adobo seasoning from Sprouts bulk spices section; 1 tsp. salt; 2 Tbsp. avocado oil (divided); 1/3 cup prosciutto (diced); 3 12- ounce bags Sprouts Organic Riced Cauliflower; 2 large bay leaves; 1 cup chicken stock; 1 teaspoon salt (plus more to taste); 1 medium onion (chopped); 1 red bell pepper (chopped); 4 garlic cloves (minced); 1/4 cup fresh cilantro (chopped); 1 tablespoon capers; 12 manzanilla pimiento-stuffed olives (chopped); Dutch oven

Cheryl Malik Posted: 07/10/18 Updated: 05/15/22

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DF Dairy Free GF Gluten Free K Keto LC Low Carb P Paleo

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This post was generously sponsored by Sprouts Farmers Market but all opinions are my own.

This healthy Spanish chicken and rice stew is keto and low carb thanks to cauliflower rice! Loaded with lovely Spanish flavor, this Whole30 recipe makes such a filling and nourishing dinner.

Can we talk about Spanish food for a second? Because I’m not cool with this.

You probably don’t know, but we are Spain fanatics. We took our toddler when he was just about one, and we’re planning to take our daughter when she’s the same age. But uh, beyond that? We’re actually planning to buy property there and eventually would like to split our time between living there and in the U.S.

Translation: We hella love Spain.

It’s the culture! And the wine and the architecture and the art and the sangria and the food. Oh, oh, the food. But you know what I’m not cool with?

Spanish food totally gets the attention short stick when it comes to European cuisine. We get it: French food is awesome. I know: fish and chips are pretty damn good. Hey, I freaking love pasta, too. OK! But if you’ve ever had real Spanish food? You know that it deserves all the glory, too.

I was inspired by the flavors I fell in love with in the Iberian to make this healthy Spanish chicken and rice stew, loading up on Spanish Manzanilla olives, sofrito (a base of aromatics native to Spanish, Portuguese, and Latin cuisine), and prosciutto. The result is something somehow simple but insanely complex, filling and nourishing. It fits beautifully into any Whole30, low carb, or keto dieting, totalling out at 6.9 net carbs!

Why this recipe works

The layering of flavors makes this recipe so delicious without being overpowering.
The ingredients makes this healthy Spanish chicken and rice stew flavorful without being complicated to make.
Braising the chicken makes it so tender and is quite easy!
Using cauliflower rice makes this recipe Whole30, low carb, and even keto.

Tips for success

Don’t skip the browning of the chicken! This is key to gorgeous flavor and tender chicken.
Even if you’re not a big olive fan, I highly recommend you keep the olives in the recipe. I honestly can’t even taste them as an ingredient when I eat the stew, but they add so much to the flavor.
Make sure you simmer your chicken long enough to be cooked through but not so long that it overcooks. 20 minutes is a good benchmark for boneless pieces; 30 for bone-in.
Use cheaper cuts of chicken, like chicken thighs and drumsticks, to make this recipe super economical.

How to make this recipe

Here’s what you need! I get everything from Sprouts Farmers Market.

Season your chicken pieces liberally with adobo seasoning. I use the adobo seasoning from the bulk spices section at Sprouts, which makes it super easy. But you can make your own, too.

Brown your chicken on all sides in a Dutch oven with a bit of avocado oil. Transfer to a plate.

Add your sofrito mixture to the Dutch oven with a little extra oil and sauté until tender and softened.

Add your chicken stock and bay leaves to this mixture when softened, then return your chicken to the pot.

Bring the mixture to a boil then reduce heat to medium-low and cover. Simmer for 20-30 minutes or until chicken is cooked through.

Uncover the Dutch oven and increase heat to medium. Stir in your cauliflower rice and heat through, simmering for about 5 minutes. Season with plenty of salt then serve with extra green olives, if you like them, and more fresh chopped cilantro.

FAQs

Is this recipe Whole30 compliant?

Yep! Just make sure your prosciutto is Whole30 compliant, as well, but most are. Be sure to read the ingredients on your chicken stock carefully, too; way too many include sugar of some form. I love Sprouts’ bone broth – it’s compliant as well as especially nourishing!

What if I don’t have a Dutch oven?

Use your heaviest pot instead. You’ll want to make sure it’s pretty big, since, after adding all the ingredients, this recipe makes a pretty good amount!

Can I make this stew recipe as meal prep?

Absolutely! This Whole30 recipe tastes even better the next day, and it makes quite a lot with not a lot of effort. It’d be such a fantastic, filling lunch during the week.

Is this recipe keto?

Yep! The net carbs (Total carbs minus dietary fiber) come out to less than 7g carbs. For your whole dinner! Whoa.

Help! I can’t find adobo seasoning.

If you can’t find adobo seasoning, make your own! This recipe is really simple and so flavorful.

Did you make and love this recipe? Give it your review below! ? And make sure to share your creations by tagging me on Instagram!

Meet Cheryl Malik

Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. She's been a blogger for 10+ years and is known for her delicious recipes and detailed recipe instructions. Cheryl is a mom of three who lives in Memphis, TN.