BubbaLou’s ”Swamp Keto Stew”

Want that Creole flavor wit out dat roux??? Then you need “Swamp Stew”!

If you have your favorite New Orleans Jazz on, get ready to shuffle your feet, because this dish will have you speaking Creole and imitating the famous Justin Wilson’s “ooooooowie dat guud” after you simmer this delectable and tasty stew and top it off with some green onion and hot sauce!

This is perfect combination of protein and fat for those of us doing Keto. If your not into Keto, you’ll just love the flavor!

You will need:

  • 3 large chicken breasts-cut in chunks
  • 1 full “ring” of Kielbasa sausage (16oz)-sliced

  • 1/2 LB Hickory Smoked Bacon-diced

  • 1 lb shrimp-peeled/deveined
  • 1/4 cup white wine
  • 1/2 cup cream
  • 1 cup chicken stock
  • 1 can chopped tomato with juice
  • 1 tablespoon of tomato paste

  • 5 Garlic Cloves-minced

  • 1/2 medium onion-diced 1/2 Green Pepper-diced

  • 1/2 Red Pepper-diced

  • 1 Tsp of each-Cumin, Paprika, Dried Thyme, Dried Oregano, S & P, Garlic Powder

  • 1 Medium Bay Leaf

  • Butter

  • Chopped Green Onion

  • Chopped Parsley


Using a pre-heated heavy 5-6Qt. Dutch Oven, over a medium heat, melt a tablespoon of butter, then drop in your onions and peppers. Cook for 5-10 minutes until tender. Remove from the pot. Then fry up the bacon. Render the fat down and create tasty brown morsels of bacon-about 15 minutes or so. Remove from pot.

Then, in batches, after seasoning your chicken chunks and shrimp, cook the chicken until golden brown on all sides in the bacon fat. For the Shrimp, cook just enough for them to curl and barely turn white. Leave them a touch underdone to finish in the pot later in the final stages. You may need to add a touch of oil or butter. Make sure not to over crowd the pot or use too high of a heat to about too much or too little moisture. One you have completed the chicken and shrimp, set them aside. The next step is to brown the sausage. For a deeper flavor, get the pieces nice and brown.

Once all the meats are done, you build the foundation of your stew! Turn the heat up slightly and add the tomatoes with juice and add a touch of water to deglaze your pot. Scrape the bottom with a wooden spoon to get all the brown tasty bits up and mixed with the tomatoes. Add in the tomato paste and chopped garlic and allow to cook until the garlic is fragrant, about 2 minutes. Constantly stir the paste and tomatoes. Do not allow to burn or get too dry. If needed, keep adding a little water or stock. Once you smell the wonderful aroma of garlic, add your bay leaf and other seasonings plus the white wine. Allow the wine to cook a bit. When the liquid has reduced to about half, add in all the pre cooked ingredients and stock/Vinegar.

Allow the ingredients to get happy in the pot and allow to simmer for 10-15 minutes. When everything is heated through, turn on low and add the cream and stir. Check for seasoning.

Top with Green Onions, Parsley and a hit of hot sauce!! Enjoy!

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s