Keto Chicken Pulao
Transform your favorite comfort food into a low-carb delight with this flavorful Keto Chicken Pulao. Perfectly spiced, tender chicken is combined with riced cauliflower to create a healthy, low-carb alternative to traditional pulao. Infused with aromatic spices like cumin, cardamom, and cinnamon, and enriched with creamy yogurt and a hint of fresh lemon juice, this dish delivers all the indulgence without the carbs. It's cooked in ghee for a rich, satisfying flavor and is ready in just an hour, making it an excellent choice for weeknight dinners or meal prep. Gluten-free and keto-friendly, this one-pan wonder is a nutritious, protein-packed meal that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 500 grams Boneless Chicken Thighs
- 1 large head Cauliflower
- 2 tablespoons Ghee
- 1 medium, finely sliced Onion
- 4 cloves, minced Garlic
- 1 inch, grated Ginger
- 2 slit Green Chilies
- 1 teaspoon Cumin Seeds
- 1 inch Cinnamon Stick
- 1 Bay Leaf
- 3 crushed Cardamom Pods
- 3 Cloves
- 1 teaspoon Coriander Powder
- 0.5 teaspoon Turmeric Powder
- 0.5 teaspoon Red Chili Powder
- 1 teaspoon Salt
- 2 tablespoons, chopped Fresh Coriander Leaves
- 1 tablespoon Lemon Juice
- 100 grams Yogurt (Full-fat)
- 200 ml Water
Instructions
Begin by washing and drying the chicken thighs. Cut them into bite-sized pieces and set aside.
Clean the cauliflower and remove the leaves and stalk. Cut into florets and grate them using a food processor or a coarse grater to resemble rice grains. Set aside.
In a large pan or skillet, heat the ghee over medium heat. Add the cumin seeds and let them sizzle for a few seconds until aromatic.
Add the cinnamon stick, bay leaf, cardamom pods, and cloves. Sauté for 1-2 minutes.
Stir in the sliced onions. Cook them until golden-brown, stirring occasionally, about 5-7 minutes.
Add the minced garlic, grated ginger, and slit green chilies. Sauté for another 2 minutes until fragrant.
Now, add the chicken pieces to the pan. Stir fry until they are lightly browned on the outside, about 5 minutes.
Mix in the coriander powder, turmeric powder, red chili powder, and salt. Ensure the chicken is well coated with the spices.
Add the yogurt to the chicken and mix well. Allow it to cook for another 5 minutes, stirring occasionally.
Pour in the water, cover the pan with a lid, and let it simmer on low heat for 10 minutes until the chicken is tender and cooked through.
Once the chicken is done, add the grated cauliflower into the pan. Stir well to combine everything.
Cover again and let it cook for 8-10 minutes on low heat or until the cauliflower is tender yet not mushy.
Remove the lid and let any excess moisture evaporate. Adjust seasoning if needed.
Turn off the heat and stir in the lemon juice and fresh coriander leaves.
Serve hot, garnished with additional coriander leaves if desired.
Nutrition Facts
Calories |
1525 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.4 g | 111% | |
| Saturated Fat | 34.9 g | 174% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 526 mg | 175% | |
| Sodium | 4003 mg | 174% | |
| Total Carbohydrate | 81.4 g | 30% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 30.3 g | ||
| Protein | 124.8 g | 250% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 560 mg | 43% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 4338 mg | 92% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
