November 19 2015 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Low carb curry chicken with cauliflower rice
If there’s anything more mouthwatering than the combination of ginger, coconut and curry, we don’t know what it is. Be prepared for a stampede to the dinner table! Bonus: it comes together incredibly quickly.
USMetric
servingservings
Ingredients
Curry chicken
- 2 tbsp 2 tbsp butter or coconut oil
- 1 (4 oz.) 1 (110 g) yellow onion, finely choppedyellow onions, finely chopped
- 1 tbsp 1 tbsp grated fresh ginger
- 1 1 red chili pepper, finely chopped or gratedred chili peppers, finely chopped or grated
- 1 tbsp 1 tbsp red curry paste
- 1½ lbs 650 g boneless chicken thighs, cut into thirds
- 8 oz. (2½ cups) 230 g (600 ml) broccoli, cut into florets
- 3 oz. 85 g fresh green beans, cut in halves
- 1¾ lbs 800 g canned coconut milk (only use solid part)
- salt and pepper
Cauliflower rice
- 1½ lbs 650 g cauliflower
- 1 oz. 28 g butter or coconut oil
- ½ tsp ½ tsp salt
- ½ tsp ½ tsp turmeric (optional)
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www.dietdoctor.com
Making low carb simple
Instructions
Curry chicken
- Melt butter or coconut oil in a large pan.
- Add onion, ginger and chili pepper and fry until they become fragrant and softened, about 5 minutes.
- Add curry paste and chicken. Fry until chicken is light brown (5–10 minutes). Add more butter or oil if needed.
- Add the broccoli and green beans to the pan.
- Add the coconut cream or milk — only the solid part. Season with salt and pepper, and let simmer for 15 minutes.
- While the chicken is simmering, prepare the cauliflower rice.
Cauliflower rice
- Using a grater or food processor fitted with a metal blade, grate the entire cauliflower head, including the stem.
- Melt butter or coconut oil in a skillet. Add the cauliflower rice and cook over medium heat for 5-10 minutes, or until the rice has softened a bit.
- Add salt and optional turmeric while frying.
- You can also cook the rice in the microwave. Put the rice in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes. Mix in the butter or coconut oil and let it melt.
Tips
Sunny turmeric is loaded with health benefits and makes food look irresistible. But it’s not the only spice you can invite to the party. Try herbed salt, curry powder, or paprika to mix it up!
When you separate the solid parts of the coconut cream or milk, save the excess liquid to make delicious smoothies!
Recommended special equipment
Blender or food processor
69 comments
I'll have some tonight though.
Also, check a curry paste nutrition info, possibly a lot of sugar depending on brand.
Out of curiosity, are these carb ratings before or after taking into account the fibre?
I'm still not sure about working the fibre element out.
You can even adjust when you add the vegetables. I like my broccoli and carrots softer, so they simmer for the full 15+ minutes. I like my zucchini and cabbage a little crunchy, so they only simmer for 5-10 minutes.
Hope this answers your query.
http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric...
No cauliflower. Actually, I think I would call mine Butter Chicken.
Now you have two comments and we will not delete them. :) (the display of your comment was probably a bit delayed).
Well, a small amount of cornflower will probably not harm you...the dish is still LCHF. You can try with Psyllium Husk Powder instead if you would like to make the dish less watery (but just use it in a very small amounts, it can easily become to "thick" instead)
Deleted the post.
Yes, 2 * 400 ml s is the correct can size :)
I do increase the curry by a tablespoon. No fresh ginger used powder and still delicious.
Check again and make sure you didn't get "cream of coconut." Coconut cream is coconut grated and set in the coconut's water until the flavours merge. Cream of coconut is a thick, syrupy sauce they use to make a lot of mixed drinks and is pretty terrible for you whether you're low or high carb because of all the sugar. If you can't find coconut cream where you live, I suggest this recipe: http://www.foodnetwork.com/recipes/alton-brown/coconut-milk-and-cream...
It's net carbs.
I also didn't realise it was 21g of carbs, which is far too high... Not having this again.
We call this moderate low carb (20-50 gram net carbs per day). You should normally avoid this if you try to eat ketogenic ( < 20 gram net carbs per day, strict low carb)
More reading here:
https://www.dietdoctor.com/how-low-carb-is-low-carb
I'm counting calories, etc. If I eat more than 1500 calories on a keto
plan, I gain weight.
Cut out carbs and EAT Fat it's good for you
This looks scrumptious I am gonna try it
still experiencing the headache and the pains on my stomach
and too much of drinking of water
is it normal
I hope you are feeling better soon. Take a look at this article and see if the tips help you out.
https://www.dietdoctor.com/keto-flu-cure
Other than eating less, what would one do to most easily reduce this to < 20 carbs? Thanks for the recipe.