Low Carb Kari Chawal

Take a deliciously healthy twist on a beloved classic with this Low Carb Kari Chawal recipe! This keto-friendly adaptation of the traditional Indian dish swaps out rice for tender cauliflower rice, making it perfect for those watching their carb intake. Succulent chicken is marinated in a flavorful blend of yogurt, gram flour, and warming spices like turmeric and red chili powder before simmering in a fragrant curry infused with garlic, ginger, and whole spices like cumin and mustard seeds. Easy to prepare in just an hour, this dish delivers all the rich, comforting flavors of typical kari chawal without the guilt. Serve it fresh and steaming, garnished with coriander leaves for a vibrant burst of freshness, and enjoy a low-carb meal that’s as satisfying as it is wholesome. Perfect for anyone seeking a flavorful, healthy dinner option!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Begin by cutting the cauliflower into florets and processing them in a food processor until they resemble rice granules. Set aside.

Step 2

Cut the chicken breast into bite-sized pieces.

Step 3

In a bowl, combine yogurt, gram flour, turmeric powder, red chili powder, and salt. Mix well to create a marinade.

Step 4

Add the chicken pieces to the marinade, coating them thoroughly. Allow it to marinate for at least 15 minutes.

Step 5

Mince the garlic and ginger. Chop the green chilies.

Step 6

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.

Step 7

Add the minced garlic, ginger, and green chilies to the pan. Sauté until they are fragrant and lightly golden.

Step 8

Add the marinated chicken to the pan and cook, stirring occasionally, until the chicken is cooked through, approximately 15-20 minutes.

Step 9

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.

Step 10

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.

Step 11

Simmer for an additional 10 minutes, allowing the flavors to meld together.

Step 12

Serve the Kari hot, garnished with fresh coriander leaves, alongside the cauliflower rice.

Nutrition Facts

Serving size	(2161.2g)

Amount per serving	% Daily Value*
Calories	1612.3

Total Fat 69.6g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 2.8g
Cholesterol 444.7mg	0%
Sodium 5433.3mg	0%
Total Carbohydrate 84.4g	0%
Dietary Fiber 22.7g	0%
Total Sugars 37.2g
Protein 176.7g	0%

Vitamin D 117.6IU	0%
Calcium 817.0mg	0%
Iron 12.2mg	0%
Potassium 5051.4mg	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: 37.5%

Protein: 42.3%

Carbs: 20.2%