⏱ 130 min totalKeto Pork & Kohlrabi Stew
Per 1 serving · 432 g · 14 ingredients
of a 2,000 cal day
- Protein24g22% of calories
- Carbs10g9% of calories
- Fat33g69% of calories
At a glance
One serving of Keto Pork & Kohlrabi Stew (432 g) has 432 calories, with 24 g of protein, 10 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (48% DV), Vitamin A (22% DV) and Vitamin C (77% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 73% and 79% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Vitamin A22%
- Vitamin C77%
- Thiamine72%
- Riboflavin (B2)46%
- Niacin29%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin D16%
- Vitamin E10%
- Folate (B9)13%
- Potassium19%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat73%
- Cholesterol79%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 ⅓ oz Pork shoulder- 🥄1 tsp Ghee
⅓ tsp Onion powder
½ cup Chicken broth
⅓ tsp Paprika
0.02 tsp Allspice
0.02 tsp Caraway seed- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ dash Black pepper
⅔ cup Kohlrabi
⅓ medium Zucchini
¹⁄₁₆ cup, fluid Heavy whipping cream
⅔ large Egg
⅓ tbsp chopped Chives
Directions
- 1
Separate egg yolks from the whites and set aside. Save egg whites for another recipe.
- 2
Using a paper towel, pat dry the pork and season with salt and pepper from both sides. Cut into medium-large chunks, about 1 - 1 ½ inch (2-4 cm) thick.
- 3
Grease a large heavy-bottom pot or Dutch oven with ghee and heat over a medium-high heat. Once hot, add the pork. Add the spices: paprika, onion powder, caraway and allspice. Cook over a medium-high heat for a few minutes, until browned from all sides. Then, pour in the broth and bring to a boil. Once boiling, reduce the heat to low and cover with a lid. Cook for 1 hour and 15 minutes or until the pork is tender. Check every 20 minutes and add water if needed.
- 4
Meanwhile, peel and slice the kohlrabi into ½ inch (1 cm) pieces. Once the pork is tender, add the kohlrabi slices and cover with a lid. Cook until tender, for about 30 minutes.
- 5
Slice the zucchini into ½ inch (1 cm) pieces. After the kohlrabi has been cooked for 30 minutes, add the zucchini slices to the pot and cook for another 10 minutes.
- 6
Finally, prepare the creamy egg mix for thickening the sauce. Whisk all the egg yolks with heavy cream. When the zucchini is tender, slowly pour in the egg & cream mix wile stirring. Cook for about a minute and then, turn off the heat. Season with more salt and pepper to taste. Add freshly chopped parsley or chives. Serve warm or let it chill and refrigerate for up to 5 days or freeze it in batches and store for up to 3 months.
Vitamins & minerals
Amounts for 1 serving (432 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 201 μg | 22% |
| Vitamin C | 69 mg | 77% |
| Vitamin D | 2 μg | 16% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 1 mg | 72% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 1 mg | 46% |
| Folate (B9) | 53 μg | 13% |
| Vitamin B12 | 1 μg | 45% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 178 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 89 mg | 9% |
| Iron | 2 mg | 31% |
| Potassium | 882 mg | 19% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 327 mg | 47% |
| Zinc | 3 mg | 31% |
| Copper | 0.3 mg | 34% |
| Manganese | 0.3 mg | 11% |
| Selenium | 36 μg | 65% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 323 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 136 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 432 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Keto Pork & Kohlrabi Stew?
One serving of Keto Pork & Kohlrabi Stew (1 serving) has 432 calories, which works out to 100 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Keto Pork & Kohlrabi Stew high in protein?
It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Keto Pork & Kohlrabi Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Keto Pork & Kohlrabi Stew?
974 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Keto Pork & Kohlrabi Stew?
5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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