Keto Chicken Pulao

Embark on a flavorful journey with this Keto Chicken Pulao, a low-carb twist on a beloved classic! This recipe swaps traditional rice with grated cauliflower, making it both keto-friendly and nutrient-packed. Succulent boneless chicken thighs are simmered in a medley of warm, aromatic spices like cardamom, cloves, and cinnamon, then combined with a rich blend of yogurt, ginger, and garlic for depth and creaminess. Cooked to perfection in ghee for an authentic touch, this one-pot dish is a symphony of textures and bold flavors. Ready in just an hour, it’s an ideal choice for a satiating weeknight dinner or an impressive yet guilt-free meal to share. Serve this irresistible Keto Chicken Pulao with a sprinkle of fresh coriander, a squeeze of lemon juice, and watch it steal the spotlight! Keywords: Keto Chicken Pulao, low-carb chicken recipe, cauliflower rice pulao, keto-friendly Indian recipes, chicken dinner ideas.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Begin by washing and drying the chicken thighs. Cut them into bite-sized pieces and set aside.

Step 2

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.

Step 3

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.

Step 4

Add the cinnamon stick, bay leaf, cardamom pods, and cloves. Sauté for 1-2 minutes.

Step 5

Stir in the sliced onions. Cook them until golden-brown, stirring occasionally, about 5-7 minutes.

Step 6

Add the minced garlic, grated ginger, and slit green chilies. Sauté for another 2 minutes until fragrant.

Step 7

Now, add the chicken pieces to the pan. Stir fry until they are lightly browned on the outside, about 5 minutes.

Step 8

Mix in the coriander powder, turmeric powder, red chili powder, and salt. Ensure the chicken is well coated with the spices.

Step 9

Add the yogurt to the chicken and mix well. Allow it to cook for another 5 minutes, stirring occasionally.

Step 10

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.

Step 11

Once the chicken is done, add the grated cauliflower into the pan. Stir well to combine everything.

Step 12

Cover again and let it cook for 8-10 minutes on low heat or until the cauliflower is tender yet not mushy.

Step 13

Remove the lid and let any excess moisture evaporate. Adjust seasoning if needed.

Step 14

Turn off the heat and stir in the lemon juice and fresh coriander leaves.

Step 15

Serve hot, garnished with additional coriander leaves if desired.

Nutrition Facts

Serving size	(1876.4g)

Amount per serving	% Daily Value*
Calories	1525.0

Total Fat 86.4g	0%
Saturated Fat 34.9g	0%
Polyunsaturated Fat 0.3g
Cholesterol 526.0mg	0%
Sodium 4003.4mg	0%
Total Carbohydrate 81.4g	0%
Dietary Fiber 25.7g	0%
Total Sugars 30.3g
Protein 124.8g	0%

Vitamin D 40IU	0%
Calcium 560.0mg	0%
Iron 14.3mg	0%
Potassium 4338.4mg	0%

*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.

Source of Calories

Fat: 48.5%

Protein: 31.2%

Carbs: 20.3%