Keto Rabbit stew – A Greek Twist to famous Hasenpfeffer
Keto rabbit roast which we prepared almost a year ago, was so delicious that we couldn’t believe we did not eat rabbit more often! After Apollonas told me about nutrition benefits, I decided to prepare it as soon as we find a good butcher when we relocate to Athens during the summer. And to my surprise, rabbit is available in any and every butcher store or supermarket in Greece.
Our visit to Agno Market – the best meat market in Greece
If you still haven’t seen our exciting visit to Agno Market, then you really need to see this video! When I saw they have beautiful large rabbits and their young and handsome butchers will cut them in any size you nlike, I just had to dive into Mediterranean Rabit stew adventure.
Keto rabbit? But isn’t it too lean?
When it comes to nutritional values, not many Ketonians know that the rabbit meat is at the very top! Imagine, twenty-two grams of protein per 100 grams of meat! When we talk about a target group, our target group is everyone who wants to eat healthy food. In fact, rabbit meat is especially beneficial for athletes, small children and cardiac patients.
To make it a Keto rabbit dish, you will just have to add a decent amount of natural MCT 😉 That would be their Majesties – goat, sheep or buffalo butters!
Keto Rabbit stew has a similar texture to chicken, but better nutrition profile
Interestingly, the rabbit does not have connective tissue and is one of the best sources of vitamin B12. All these qualities made it very desirable on the plates of many Mediterranean folks and on the menus of top gastronomic destinations.
B complex Vitamin Bomb
Niacin (B-3) is a vitamin that is in large quantities found in rabbit meat and is needed for food metabolism, maintenance of healthy skin, nerves and digestive system. Cyanocobalamin (B-12) in rabbit meat covers more than required daily needs. This is essential for the production of blood cells in the body. It is also greatly helping to maintain the nervous system.
High in Potassium
Of minerals, rabbit meat is an excellent source of potassium, phosphorus, and is a good source of magnesium, calcium and iron. Rabbit meat is soft and very easy to digest. The meat is odourless, it is very tasty and it does not require long cooking time.
Nutritional Facts
The energy value of 100 g of rabbits is relatively low, but we don’t count the calories on keto Mediterranean approach. The average chemical composition is water 72.28%, protein 20.05%, fat 5.55%. Almost no carbs or sugar! Isn’t that great?! The rabbit meat is very rich in protein, and therefore it is predominant compared to other types of meat we use, such as chicken, pork, veal, lamb, beef.
Is Keto Rabbit Gamey in taste?
No, not at all! Roasted bites of the wild rabbit were enjoyed by the old Phoenicians, and later by the Roman Emperor Caesar, especially when he conquered Britain which was full of wild rabbits at the time.
While a wild rabbit needs to be pre-prepared and marinated for hours because many people do not respond to its “wild” aroma, the domesticated rabbit has no such problems and you can approach it just like chicken. So you can bake it, cook it, grill it or steam it.
8
servings10
minutes40
minutes356
kcalIngredients
1 medium-sized chopped rabbit (1,5 kg, 3 pounds)
12 cloves garlic
150g buttalo butter (or sheep, or goat, or grass-fed cow’s)
2 medium chopped spring onions
120 ml (4 fl oz) freshly squeezed lemon juice
500 ml sparkling mineral water
8 cherry tomatoes
1 tsp sea salt
1 tablespoon sweet paprika flakes (Boukovo)
1 tsp red, black, white pepper mixture
1 tsp dried peppermint
1 tsp oregano
4 whole bay leaves
freshly chopped parsley – As much as you like
Directions
- Ask your butcher to chop the rabit for you nicely. Wash it and dry it with a peper towel.
- Melt the butter in a deep pot and add garlic and chopped spring onion. Sauté for 1 minute and then add the rabbit. Let it cook for 4 minutes on one sidfe, then flip the meat and cook for another 4 minutes.
- Add 200 ml (1 cup) sparkling mineral water, salt, bay leaves and red paprika flakes.
- Cover the pot and cook for 10 minutes at medium temperature.
- Now add oregano and halved cherry tomatoes. Add more sparkling mineral water (approximately 200 ml). Cover the pot and continue cooking for another 10-15 minutes.
- In the end, turn off the stove, add lemon juice and dried peppermint. Cover the pot and let it finish cooking intil it cools down half way.
- Before serving, add a lot of freshly chopped parsley and maybe a small spalsh of extra virgin olive oil, just for the flavour!
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