One of the cool parts of my journey with the keto diet is the number of people who have seen what I’ve done and been inspired to jump on the bandwagon. This week my Sister was up visiting and she started keto after seeing how much weight I dropped on the diet. This dish is one she came up with and so we made it together while she was visiting my wife and I!
Here’s the finished Curry Chicken with Riced Cauliflower!
This recipe is based on a prepackaged Curry Paste that they sell in bulk on Amazon. I’m sure its possible to make some awesome, homemade curry paste, but who has time for that?
My sister normally uses butter, but I happened to have Ghee, which is a clarified butter commonly used in Indian food. I wouldn’t go out of your way to use Ghee, but if you have it, I’d use it instead of butter. For this dish, I’m using my wok cause its the largest pan I own that has a lid.
Next, melt the Ghee and add the curry paste. Using a spoon mix the curry and ghee together until combined. The paste will stick together for a bit at first but it will eventually incorporate.
Next, add the water and simmer the sauce for a minute or so.
Then add the chicken and simmer the mixture for 20 minutes covered.
While the chicken is cooking, you can prepare the cauliflower. Start with a whole head of cauliflower. I like to flip it over and cut off the leaves as shown. Then I quarter it around the stem, throwing the thickest parts of the stem away.
This yields mostly florets as shown.
Throw the florets into your food processor and let ‘er rip! You want to do the ricing with the chopping blade and you want to just pulse it until the big chunks are broken up, maybe 5-15 seconds. The food processor is fully capable of making cauliflower soup so be careful. Also, its easier to do it in batches than to try and throw the whole head of cauliflower in at once.
Here’s the finished Riced Cauliflower!
I threw about 160 grams of the riced cauliflower into a shallow bowl as a base for the curry.
After the 20 minutes, simmer it for another 5 minutes uncovered. At this point the chicken is cooked and we can finish off the sauce.
Add the cream, stir, and we’re done! You can vary the amount of cream depending on how spicy you want the curry. Also, if you want less calories, use less cream.
- Serves: 6
- Serving size: 160g Cauliflower and ⅙th of curry
- Calories: 349
- Fat: 17
- Carbohydrates: 10
- Fiber: 4
- Protein: 38
- 2 Lbs of Chicken (4 breasts)
- 1 packet of Curry Paste
- 1 Cup Water
- 3 Tablespoons Ghee (can substitute butter)
- ½ Cup Heavy Cream
- 1 Head Cauliflower (around 1 kg)
- Melt the Ghee in a large pot or pan with a lid
- Add the curry paste and stir to combine
- Once the curry paste and the ghee have combined, add the water and simmer for 5 minutes
- Add the chicken, cover, and simmer for 20 minutes
- While the chicken is cooking, chop up a head of cauliflower into florets and pulse in the food processor to make riced cauliflower, the cauliflower doesn't need to be cooked, I would only use fresh cauliflower cause frozen would be too watery
- Once the chicken is cooked, uncover, add the cream, and cook for an additional 5 minutes
- Serve in a bowl over the riced caulifower!
Is riced cauliflower always raw cauliflower? I don’t like raw cauliflower, so could I steam it in the microwave for a minute or two instead?
Yeah you could go either way. I did it raw to give it more crunch but it can be cooked as well!
I always steam it two minutes in a closed Tupperware container for 2 minutes, it comes out perfect.
Any thought to using coconut milk instead of heavy cream for a more “authentic” curry? Also, what is the size of your curry paste? The only thing I see in stores around me are 4oz Thai Kitchen jars (red or green curry).
LOVE this…Family LOVES this too! The crunch is a really good thing I didn’t expect to enjoy so much! A1C 12.6 to 5.8 in 3 months…Thanks C.K.!
Thank for the suggestion. I had curry in my pantry but hadn’t gotten around to using it. But I also had a bunch of kale that was getting a bit old so I chopped that up and threw it in with the simmer. Turned out pretty damn good.
I have a question. Was the chicken tough and chalky? Was it like eating paper? I have trouble with chicken breast and curry, I always seem to over cook it. And simmering for 20 minutes definitely seems like over cooking it. Does it become tender after cooking it for a certain amount of time, like beef?
Love this recipe, I have made “mashed cauliflower” but did not consider doing a rice version with it. Thanks, I also appreciate the nutritional info.
Sorry fot posting here, not sure if you answer questions anywhere like this. Hope you can help. I’ve used some of ur awesome recipes since starting. I have a question and can’t find an answer. I’m in the military and I’m doing the ketogenic diet. My goal is to lose weight (mixture of post-baby fat, too much carbs, and laziness). I’ve lost 16lbs in a week and a half (Yay!) Some I know is water, but that’s ok. Anyways, I have a physical fitness test coming up in a month and a half. I have ran and exercised sporadically and not noticed too much exhaustion, however I’m worried I’ll poop out during my 1.5 mile run and situps (waivered for pushups this time, due to hand surgery). Now to my question. I’ve read I should eat carbs before a workout but i thought i was using my stored fat for energy? If I’m supposed to, do I carb up the night before or before I test? If before test, how long before. Also what type of carbs? Pasta? Potatoes? Bread? Or healthier ones like nuts, fruit, veggies? Maybe a banana? Cliff bar? Please let me know your opinion and thanks bunches!
You could eat some carbs before a period of intense exercise, this is called the TKD diet. However, for just a 1.5 mile run you most likely won’t need any supplemental energy in the form of carbs. I regularly go on 10+ mile bike rides with no problem on keto. Heck, people run marathons on keto 🙂
Is there an alternative to using a ‘ricing’ blender? I have a coffee grinder and immersion blender, but that’s about it. Would a grater work instead perhaps?
Just found this recipe because I missed Indian food on keto. I never knew that Amazon carried curry kits. This recipe really hit the spot! We used a pastry blender on steamed cauliflower to get it close to rice. Thanks for the suggestion!
This paste is also great for crockpot chicken ( a lot like your buffalo chicken). We put the breast, paste and butter in the slow cooker for 6 hours and serve over “rice.”