lunchketoSouth Indian

Keto Chicken Curry with Spiced Cauliflower Rice

Name: Keto Chicken Curry with Spiced Cauliflower Rice
Total time: 25 min
Yield: 4 servings
Cuisine: South Indian
Ingredients: 400 g chicken thighs, bone-in; 1 large onion; 3 cloves garlic cloves; 1 inch ginger; 1 medium head cauliflower; 3 tbsp coconut oil; 10 leaves curry leaves; 3 cloves garlic; 2 tsp curry powder; 1 tsp turmeric; 1 tsp red chili powder; 200 ml coconut milk; 1 tsp salt; 4 cups cauliflower rice

25 min 4 servings 462 kcal

A South Indian-inspired keto-friendly lunch featuring tender bone-in chicken thighs braised in a rich coconut milk curry, paired with low-carb spiced cauliflower rice. This meal is high in protein and healthy fats while keeping carbohydrates minimal through fiber-rich, low-GI ingredients.

Ingredients

400 g chicken thighs, bone-in
1 large onion
3 cloves garlic cloves
1 inch ginger
1 medium head cauliflower
3 tbsp coconut oil
10 leaves curry leaves
3 cloves garlic
2 tsp curry powder
1 tsp turmeric
1 tsp red chili powder
200 ml coconut milk
1 tsp salt
4 cups cauliflower rice

Nutrition

Calories462kcal

Protein32g

Carbs13g

Fat27g

Fiber4g

Instructions

1Cut the chicken thighs into manageable pieces if needed, slice the onion thinly, mince the garlic and ginger finely to ensure even cooking and flavor release.
2Remove the core from the cauliflower, break into florets, and pulse in a food processor until it resembles rice grains, being careful not to over-process into a paste.
3Heat coconut oil in a large, deep skillet over medium heat at 160°C, add curry leaves and let them sizzle for 30 seconds, then add sliced onions and sauté for 5-7 minutes until golden brown and softened.
4Stir in minced garlic and ginger, along with curry powder, turmeric, and red chili powder, cooking for 2 minutes at 160°C until fragrant and the spices form a paste-like consistency with the onions.
5Add chicken pieces to the skillet, turning to coat in the spice mixture, and sear for 3-4 minutes on each side at 170°C until lightly browned on the surface for enhanced flavor.
6Pour in coconut milk, stir to combine, bring to a gentle boil at 180°C, then reduce to a simmer at 90°C, cover, and cook for 20 minutes until the chicken is tender and reaches an internal temperature of 75°C.
7In a separate large skillet, heat coconut oil over medium heat at 160°C, add cauliflower rice and turmeric, sauté for 5-7 minutes until tender but not mushy, stirring occasionally to ensure even cooking.
8Uncover the curry, check the consistency of the sauce (it should be thick and glossy), taste, and adjust seasoning with additional salt if needed, simmering uncovered for 2-3 minutes at 90°C if the sauce needs to thicken.

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