There’s nothing quite like a warm, hearty stew to make you feel cozy, and this Spring Onion Prawn and Chicken Stew is a guaranteed winner! It’s a delightful surf-and-turf combination, bringing together tender chicken and succulent prawns in a rich, aromatic broth. The best part? It all comes together effortlessly in the Instant Pot, making it the perfect high-protein, low-carb meal for a busy weeknight. The fresh vegetables and a vibrant blend of spices create a depth of flavor that will have everyone asking for seconds.
Ingredients
• For the Stew
• 20 king prawn tails, peeled and deveined
• 7 oz / 200g chicken breast, chopped into bite-sized pieces
• ½ cup / 120ml olive oil
• 1 cup / 150g onions, chopped
• 1 small green bell pepper, finely chopped
• 2 celery stalks, chopped
• 3 garlic cloves, crushed
• 1 cup / 150g cherry tomatoes, chopped
• 1 spring onion, chopped
• 3 tbsp fresh parsley, chopped
• 5 cups / 1.2L fish stock
• For the Spice Blend
• 1 tbsp dried celery
• 1 tsp white pepper, freshly ground
• ½ tsp black pepper, freshly ground
• 2 tsp cayenne pepper, ground
• 1 tsp sea salt
• 1 tsp stevia powder
• 1 tsp chili powder
Instructions
1. Directions
2. First, prepare your proteins. Rinse the prawns and chicken, then pat them completely dry with a paper towel. Place them in separate bowls, season with salt and pepper, and set aside.
3. Set your Instant Pot to the ‘Sauté’ function. Add a portion of the olive oil and once it’s shimmering, add the chopped onions, spring onions, celery, and green pepper. Cook for 5-6 minutes, stirring frequently, until the vegetables have softened.
4. Add the seasoned chicken and prawns to the pot. Stir well and cook for another 5-6 minutes until the chicken is lightly browned and the prawns are just turning pink. Add the entire spice blend and stir for one minute until fragrant.
5. Pour in the fish stock and the remaining olive oil, scraping any flavorful browned bits from the bottom of the pot. Press the ‘Cancel’ button to stop the sauté mode.
6. Secure the lid and turn the steam release handle to the ‘Sealing’ position. Select the ‘Manual’ or ‘Pressure Cook’ button and set the timer for 20 minutes on high pressure.
7. Once the timer finishes, perform a quick pressure release by carefully moving the handle to the ‘Venting’ position. When the float valve drops, safely open the lid.
8. Stir in the freshly crushed garlic and chopped parsley. Let the stew rest for 5 minutes to allow the final flavors to meld together, then serve immediately.
Nutritional Information
• Per Serving: Calories 418 | Total Fats 21.9g | Net Carbs: 6.4g | Protein: 46.8g | Fiber: 1.3g
Pro Tips
• For a deeper, richer flavor, sear the chicken pieces until golden brown on all sides before adding the vegetables.
• To guarantee perfectly tender prawns, add them after pressure cooking. Stir them into the hot stew along with the garlic and parsley; the residual heat will cook them through in minutes.
• Adjust the heat to your preference. For a milder stew, reduce the cayenne pepper. For an extra kick, add a pinch of red pepper flakes.
• This stew is delicious served over fluffy rice or quinoa, or with a side of crusty bread for dipping.
FAQ
Q: How can I prevent the prawns from getting tough in the Instant Pot
A: To guarantee perfectly tender prawns, it’s best to add them after the pressure cooking cycle is complete. Stir the raw, peeled prawns into the hot stew along with the garlic and parsley. The residual heat will cook them through in just a few minutes without making them rubbery or overcooked.
Q: Can I make this prawn and chicken stew on the stovetop
A: Absolutely. To adapt this recipe for the stovetop, use a large pot or Dutch oven. Follow the sautéing instructions, then add the fish stock and spices. Bring the mixture to a simmer, cover, and cook for 25-30 minutes until the chicken is tender and the flavors have melded together.
Q: Is this surf and turf stew spicy
A: This stew has a moderate kick from cayenne and chili powder. You can easily adjust the spice level to your preference. For a milder flavor, simply reduce the amount of cayenne pepper. If you enjoy more heat, add an extra pinch of red pepper flakes with the spice blend.
Q: What can I serve with this low-carb stew
A: As a high-protein, low-carb meal, this stew is fantastic on its own. To complement it while staying low-carb, serve it with cauliflower rice or zucchini noodles. For a more traditional pairing, it’s also delicious with fluffy white rice, quinoa, or a side of crusty bread to soak up the rich broth.
