Instant Pot Keto Beef Sancocho

By Kirsten Maxwell March 12, 2023 31 mins read 184 Views

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One of the things I love most about living in this melting pot of a country is the diversity of foods that are readily available to us. You can find virtually every type of cuisine in most American cities and this makes for a great way to sample foods from all over the world. I love being exposed to so many unique dishes that are traditionally made in one area of the globe.

I came across one of these amazing dishes recently when I visited family in Florida. We went to a favorite local spot that served traditional Latin American food and everything was served family style. Big dishes filled with slow cooked stews, soups, vegetables, and sides. Being a nibbler when it comes to meals, I love family style dining because I can sample a little bit of everything. However, as much as I loved getting to taste it all, there was one dish that I kept going back to for more servings. Sancocho. This beef stew was so hearty, had so many robust flavors, and truly just comforted my soul. I knew this was a dish I had to recreate.

Each region of Latin America has its own little spin on their sancocho recipe, but traditionally it is made with beef and a variety of root vegetables. Unfortunately, most root vegetables like potatoes are a no-no on a keto diet, but there are lots of other low carb options available. The herbs, spices, and richness of the meat make this dish, but I think I’ve come up with a delicious and unique keto spin that will leave you going back for one more serving!

Keto Beef Sancocho Ingredients

Beef – grass fed, organic chuck roast or stew meat
Beef broth – low sodium stock or broth
Tomato sauce – no sugar added tomato sauce
Vegetables – small onion, green bell pepper, carrots, celery, garlic, squash, and celery root
Spices & Seasonings – whole bay leaves, dried oregano, dried cumin, and adobo seasoning.

How to Make Keto Sancocho

Prepare Meat

With the Instant Pot set on the SAUTE function, add oil to the pot and sear meat.

Add Vegetables

Saute vegetables with meat until fragrant.

Cook

With the Instant Pot set to the STEW function, cook until the timer goes off.

Storing, Freezing, and Reheating

Store any unused portions in the fridge for up to one week or in the freezer for up to three months. Stews are also one of those dishes that is perfect for prepping ahead of time and freezing. After cooking the stew, let it cool completely before adding to freezer safe containers. When you are ready to reheat, simply add empty container/s into the Instant Pot and press MANUAL 15 minutes. Close valve and release pressure manually when timer goes off.

Keto Sancocho FAQs

Can I use chicken for this recipe?

Yes! Traditionally this is made with beef, but chicken sancocho is every bit as flavorful and delicious. Cut whole chicken breasts into small pieces and brown like you would have with the beef. You could also use whole chicken thighs for a richer taste.

Can I use potatoes in this keto sancocho recipe?

If you are on a ketogenic diet, potatoes would not be ideal in this dish. The celery root in this recipe is the replacement for potatoes and provides a similar starchy texture.

Is there a side dish that goes well with this recipe?

A small salad and a slice of keto sourdough bread would be fantastic alongside this keto sancocho.

chicken sancocho

Instant Pot Keto Beef Sancocho

Transport yourself to Latin America with one taste of this keto sancocho. This flavorful beef stew is cozy and packed with hearty bites.

Author: Corina Nielsen
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Yield: 8 cups

Ingredients

1 pound beef stew meat
4 cups beef broth
2 tablespoons avocado oil
1 cup no sugar added tomato sauce
1 onion (roughly chopped)
1 green pepper (roughly chopped)
3 carrots (roughly chopped)
3 stalks celery (roughly chopped)
3 cloves garlic (roughly chopped)
1 cup squash (roughly chopped)
1 cup celeriac root (roughly chopped)
2 bay leaves
1 teaspoons oregano
1 teaspoon cumin
2 teaspoons adobo seasoning
2–1/2 teaspoons salt
1/4 teaspoon pepper

Instructions

Add olive oil to your Instant Pot and press the SAUTE function +10 minutes. Lightly season meat with 1 teaspoon salt and 1/4 teaspoon pepper When the pot gets hot, add beef pieces and sear for 2-3 minutes on each side until browned. Remove and place on a plate. Work in batches to make sure there is enough room in between meat. This will ensure the meat sears and does not steam.
Add onions, green pepper, carrots, celery, garlic, squash, and celery root to the pan. Saute for 3-4 minutes until fragrant.
Add broth, tomato sauce, and all of the seasonings to the pot. Stir well and adjust seasonings to taste. Return meat to the pan.
Turn Instant Pot off, then press the STEW function button +30 minutes. Close valve.
When the timer goes off, release pressure manually. Stir and serve. Garnish with fresh cilantro if desired.

Nutrition

Serving Size: 1 cup
Calories: 184
Fat: 13g
Carbohydrates: 5g
Fiber: 1g
Protein: 12g

Keywords: beef sancocho

By: Corina Nielsen-Thomas, CN
Title: Instant Pot Keto Beef Sancocho
Sourced From: perfectketo.com/keto-beef-sancocho/
Published Date: Sun, 15 May 2022 13:00:35 +0000

Frequently Asked Questions

What happens when you cheat keto?

Side effects of carbohydrate intake can be caused by cheating on the keto diet. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. This causes dehydration because your cells have to use water to return to a normal state. Dehydration can also cause an electrolyte imbalance, due to the loss of essential minerals such as sodium and potassium.

In addition to these problems, keto-cheats can experience constipation or diarrhea from high-carbohydrate diets. Although these symptoms are temporary, they can be very uncomfortable and disruptive. Intense cravings for cheat meals can cause severe deprivation and subsequent binging of high-carb foods. This can make it difficult to stick to the keto diet.

You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.

What is a ketogenic example meal?

It's never been easier to eat a ketogenic diet. This is a way to eat healthy, but with an added twist. It includes avoiding processed carbs and substituting high-quality proteins, fats, and carbohydrates.

As a result, you'll benefit from this diet's countless health benefits, such as increased energy levels, improved cognitive performance, better sleep, and improved digestion. You'll also be able enjoy delicious, high-quality meals made with great-tasting ingredients.

What's a great example of a tasty ketogenic dish? It could be as simple as grilled salmon with fresh parmesan, paired with roasted potatoes drizzled with olive oils, and garnished with freshly-cut herbs. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.

It doesn't matter which route you take when crafting your next keto-friendly meal. Quality ingredients are the key to any recipe being a hit! You can explore new flavours and enjoy healthy recipes for life-changing outcomes.

Can I eat a dairy-free keto diet?

Absolutely! Although dairy products are an important part of the keto diet, there are many dairy-free options that you can enjoy. Keto diet plans aim to reduce carb intake and increase healthy fats. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, determine the best proteins and fats for you. There are many great alternatives to butter, such as avocado oil, coconut oil and nut oil. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

Sweets: Creamy coconut milk or plant-based dairy yogurts are great alternatives to heavy cream and sour cream. For sweeter recipes, you can add sugar or honey. Vegan cheese made from cashews, macadamia nuts or macadamia nuts may be a good alternative to dairy cheese.

Don't forget to add other seasonings to make your dishes stand out. Herbs, spices, vinegar, and citrus juices can aid in flavouring foods so that they have that one-of-a-kind taste, no matter what components they exclude! It doesn't matter if you don't remember the principles of ketogenic eating, but you can recognize delicious ways around food restrictions to keep your keto-friendly diet on track.

What is a suggested lazy keto diet for beginners?

The beginning of your keto journey is exciting, but it can also be intimidating. It's easy for people to become overwhelmed by the amount of information available online. This is where the "lazy diet keto" comes in.

Instead of tracking all your macros, lazy keto diets focus on reducing net carbohydrates to 25-50g per day in order to enter and maintain ketosis. Because you don't need to monitor your macronutrients or caloric intake, this approach is much more flexible than traditional keto diets.

You can basically eat a lazy ketogenic lifestyle, which means you don't need to track macros. Instead, you choose whole low-carb foods such as meats, eggs dairy products, nuts and seeds. However, starchy carbohydrates and added sugars are not allowed.

Lazy Keto is a great way to get low-carb lifestyle without sacrificing your favorite meals or compromising important nutrients. Lazy Keto is ideal for people starting to lose weight, who do not have the time or knowledge necessary to follow a keto diet.

Statistics

Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)

External Links

How To

What are the Best Foods You Can Eat on a Ketogenic Diet?

Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. You should eat plenty of protein and fats. Avoid processed and sugary foods.

A healthy diet that includes whole foods, moderate amounts of butter, avocado oil, butter and ghee is essential. Ensure you eliminate all kinds of refined sugar, bread, and grains to maximize potential success with your new way of eating.

For optimal nourishment, it is important to choose organic whenever possible. Free-range eggs will ensure that you receive vital nutrients from concentrated resources naturally fed by the environment.

Your taste buds will be enticed by delicious low-carb recipes such as broccoli, spinach, kale, and other common low-carb ingredients like cauliflower, spinach, and spinach. It is possible to add probiotic properties to your diet through fermented foods. These have been linked to reduced inflammation and better metabolic health.

You can experiment with wild meats such venison or duck to add variety to your menu and provide lean proteins as well as minerals that aren't always readily available in other food sources.

It's all about creating balance between eating fresh produce in their natural forms and adding nutrient dense ingredients that will help you stay satisfied, so you don’t feel deprived or denied.