Low Carb Kari Chawal
Transform your comfort food cravings with 'Low Carb Kari Chawal,' a healthy twist on the classic South Asian dish. Perfect for those watching their carb intake, this recipe swaps traditional rice for tender cauliflower "rice" and serves it with a rich, aromatic curry featuring marinated chicken in a spiced yogurt base. Flavored with bold spices like turmeric, cumin, mustard seeds, and fenugreek, this low-carb meal is brimming with authentic flavors while staying light on the waistline. Ready in under an hour, it's a wholesome, keto-friendly option that doesn't compromise on taste. Garnish with fresh coriander and enjoy a guilt-free plate of vibrant Kari Chawal!
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Recipe Information
Ingredients
- 1 large head cauliflower
- 0.5 kilograms chicken breast
- 1 cup plain yogurt
- 2 tablespoons gram flour (besan)
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon salt
- 4 pieces garlic cloves
- 1 inch piece ginger
- 2 pieces green chilies
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 0.5 teaspoon fenugreek seeds
- 3 tablespoons oil
- 2 tablespoons fresh coriander leaves
- 2 cups water
Instructions
Begin by cutting the cauliflower into florets and processing them in a food processor until they resemble rice granules. Set aside.
Cut the chicken breast into bite-sized pieces.
In a bowl, combine yogurt, gram flour, turmeric powder, red chili powder, and salt. Mix well to create a marinade.
Add the chicken pieces to the marinade, coating them thoroughly. Allow it to marinate for at least 15 minutes.
Mince the garlic and ginger. Chop the green chilies.
In a large pan, heat oil over medium heat. Add cumin seeds, mustard seeds, and fenugreek seeds. Allow them to crackle for a few seconds.
Add the minced garlic, ginger, and green chilies to the pan. Sauté until they are fragrant and lightly golden.
Add the marinated chicken to the pan and cook, stirring occasionally, until the chicken is cooked through, approximately 15-20 minutes.
While the chicken is cooking, in a separate pan, sauté the cauliflower 'rice' over medium heat for 5-7 minutes, or until tender. Set aside.
Once the chicken is cooked, reduce the heat and add 2 cups of water to create the gravy. Bring to a simmer and adjust the seasoning as needed.
Simmer for an additional 10 minutes, allowing the flavors to meld together.
Serve the Kari hot, garnished with fresh coriander leaves, alongside the cauliflower rice.
Nutrition Facts
Calories |
1612 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.6 g | 89% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 445 mg | 148% | |
| Sodium | 5433 mg | 236% | |
| Total Carbohydrate | 84.4 g | 31% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 37.2 g | ||
| Protein | 176.7 g | 353% | |
| Vitamin D | 2.9 mcg | 15% | |
| Calcium | 817 mg | 63% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 5051 mg | 107% | |
*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.
