lunchketoBritish-Indian

Keto-Friendly Chicken Tikka Masala with Spiced Cauliflower Rice

Name: Keto-Friendly Chicken Tikka Masala with Spiced Cauliflower Rice
Total time: 25 min
Yield: 4 servings
Cuisine: British-Indian
Ingredients: 400 g chicken breast; 3 tbsp Greek yogurt; 1 tsp garam masala; 0.5 tsp paprika; 0.5 tsp turmeric; 1 head cauliflower; 1 tbsp ghee; 1 tsp cumin seeds; 1 large onion; 3 cloves garlic cloves; 1 inch ginger; 200 ml coconut cream; to taste salt

25 min 4 servings

A keto-friendly twist on the classic British-Indian Chicken Tikka Masala paired with low-carb spiced cauliflower rice. This meal is high in protein and healthy fats while keeping carbohydrates minimal through the use of coconut cream and cauliflower as substitutes for traditional ingredients.

Ingredients

400 g chicken breast
3 tbsp Greek yogurt
1 tsp garam masala
0.5 tsp paprika
0.5 tsp turmeric
1 head cauliflower
1 tbsp ghee
1 tsp cumin seeds
1 large onion
3 cloves garlic cloves
1 inch ginger
200 ml coconut cream
to taste salt

Instructions

1Cube the chicken breast and mix with Greek yogurt and half of the spices in a bowl. Ensure all pieces are coated evenly and set aside to marinate for 20 minutes at room temperature to tenderize and infuse flavors.
2Remove the leaves and stem from the cauliflower head, then grate the florets using a box grater or pulse in a food processor until it resembles rice grains. Set aside in a bowl for later cooking.
3Heat a grill pan or non-stick skillet over medium-high heat (about 200°C). Skewer or place the marinated chicken cubes directly on the pan, cooking for 8-10 minutes, turning occasionally until all sides are charred and the internal temperature reaches 75°C.
4In a large saucepan, melt ghee over medium heat (about 160°C). Add chopped onion and sauté for 5-7 minutes until golden brown, then stir in minced garlic and grated ginger with the remaining spices, cooking for 2 minutes until fragrant.
5In a separate skillet, heat ghee over medium heat (about 160°C). Add cumin seeds and turmeric, toasting for 1 minute until fragrant, then add the grated cauliflower. Sauté for 5-7 minutes, stirring occasionally, until tender but not mushy.
6Pour coconut cream into the saucepan with the onion and spice mixture. Reduce heat to low (about 120°C) and simmer for 5 minutes, stirring occasionally, until the sauce thickens slightly and becomes creamy.
7Add the grilled chicken to the sauce, stirring to coat evenly. Simmer on low heat (about 120°C) for 5 minutes to allow the flavors to meld together, checking for a cohesive, creamy consistency. Adjust seasoning with salt as needed.

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