Low-carb curry chicken with cauliflower rice

If there’s anything more mouthwatering than the combination of ginger, coconut and curry, we don’t know what it is. Be prepared for a stampede to the dinner table! Bonus: it comes together incredibly quickly. Double bonus: the cauliflower rice will also become a low-carb dinner favorite!
If there’s anything more mouthwatering than the combination of ginger, coconut and curry, we don’t know what it is. Be prepared for a stampede to the dinner table! Bonus: it comes together incredibly quickly. Double bonus: the cauliflower rice will also become a low-carb dinner favorite!
USMetric
4 servingservings

Ingredients

  • 1 lb 450 g chicken thighs, boneless
  • 8 oz. 225 g broccoli
  • 3½ oz. 100 g fresh green beans
  • 1 1 yellow onion, finely choppedyellow onions, finely chopped
  • 3 tablespoons 3 tablespoons butter or coconut oil
  • 27 oz. 750 g coconut cream or coconut milk
  • 1 tablespoon 1 tablespoon red curry paste
  • 1 1 red chili pepper, finely chopped or gratedred chili peppers, finely chopped or grated
  • 1 tablespoon 1 tablespoon grated fresh ginger
  • salt and pepper, to taste
Cauliflower rice
  • 123 lbs 750 g cauliflower
  • ½ teaspoon ½ teaspoon salt
  • 3 oz. 90 g butter or coconut oil
  • ½ teaspoon ½ teaspoon turmeric (optional)

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Melt butter or coconut oil in a pan.
  2. Fry finely chopped onion, ginger and chili pepper until they become fragrant and softened, about 5 minutes.
  3. Add curry paste and chicken. Fry until chicken is light brown (5–10 minutes). Add more butter or oil if needed.
  4. Chop broccoli and green beans and add to the pan.
  5. Add the coconut cream or milk—only the solid part; discard most of the excess liquid (or save it to make smoothies)—season and let simmer for 15 minutes.
  6. While the chicken is simmering, prepare the low-carb cauliflower rice.

Cauliflower rice

  1. Using a grater or food processor fitted with a metal blade, grate the entire cauliflower head, including the stem.
  2. Melt butter or coconut oil in a skillet. Add the cauliflower rice and cook over medium heat for 5-10 minutes, or until the rice has softened a bit.
  3. Add salt and optional turmeric while frying.
  4. You can also cook the rice in the microwave. Put the rice in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes. Mix in the butter or coconut oil and let it melt.

Tip

Sunny turmeric is loaded with health benefits, and makes food look irresistible. But it’s not the only spice you can invite to the party. Try an herbed salt, curry powder, or paprika to mix it up!

34 Comments

  1. dom
    Used to eat a lot of green beans before starting LCHF, I figured they were out of bounds though, so haven't ate them for ages. Doh.

    I'll have some tonight though.

    Also, check a curry paste nutrition info, possibly a lot of sugar depending on brand.

    Out of curiosity, are these carb ratings before or after taking into account the fibre?

    I'm still not sure about working the fibre element out.

  2. bill
    I can't stand green beans.
  3. Frances
    Go down the Asian aisle of your grocers and get the real curry paste. I'm a bit obsessed with Thai red curry paste..
  4. MajumboMD
    The recipe looks awesome. In step two you mentioned ginger but I don't see it in the ingredients list. How much?
    Reply: #9
  5. pj
    It does say 1 tablespoon in recipe. usually an inch of fresh ginger, more or less, depending on taste.
  6. Momo
    Hi! I'm wondering where the 13 g carbs per serving are coming from? Should then be 52 g from all the ingredients above... wouldn't have thought reading through the list...
  7. Connie Asimakopoulos
    How does this work on the cholesterol levels
  8. gneal
    This recipe is incredibly flexible. You can choose the protein: beef, pork, even fish (add the fish in the last 5 minutes of simmering to prevent overcooking). You can choose the curry paste: thai red, thai green, a variety of indian pastes and powders I'm starting to explore. You can choose the veggies: summer squash, maybe a little winter squash, eggplant, shredded cabbage, maybe a little carrot. You can swap out the cauliflower rice for thinly shredded cabbage (raw), curried cauliflower rice, or more veggies in the curry.

    You can even adjust when you add the vegetables. I like my broccoli and carrots softer, so they simmer for the full 15+ minutes. I like my zucchini and cabbage a little crunchy, so they only simmer for 5-10 minutes.

  9. crystalseet
    Tumeric is ginger, alright, MajumboMD ?
    Hope this answers your query.

    The recipe looks awesome. In step two you mentioned ginger but I don't see it in the ingredients list. How much?

  10. Jan
    Turmeric is not ginger
  11. Anita in North Carolina
    I agree with Jan... Turmeric is not ginger, but does resemble it a bit on the exterior, except MUCH smaller and skinnier, without the offshoots a large ginger-root might have. A lot more expensive, too, but you need less. Turmeric has a wealth of benefits, but also some cautionary side effects.

    http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric...

  12. gbl
    I made this tonight. It passed my 30 min qualification. I substituted wildly: leftover cooked chicken breast, 2 Jalepeno peppers, 2 Anaheim green peppers. Slivered not chopped. Saute in lots of butter and olive oil. Vindaloo curry paste, coconut milk (shake the can) no ginger (didn't have any), cayenne pepper, a couple splashes chicken broth, 4 cloves garlic. one onion, twp heaping Tbsps tomato paste. A good squeeze of lemon and chopped parsley to serve. Taste and add another Jalepeno if desired.

    No cauliflower. Actually, I think I would call mine Butter Chicken.

  13. Rosemary
    Very disappointed in this one tonight. You stated 2 cans of coconut cream or milk, but haven't stated the size so I added 2 cans 400 ml of coconut cream, which was way too watery and milky, so i added 3 tbs of mild curry powder and 3 tbs of cornflower, so with me adding the curry powder and 800ml of coconut milk i think you can say my above meal tonight didn't turn out low carb would you agree, can you please confirm the size cans we are meant to use btw the above dish did taste amazing with the extra cornflower and curry powder lol
    Reply: #20
  14. 1 comment removed
  15. Peter Biörck Team Diet Doctor
    Hi Rosemary!

    Now you have two comments and we will not delete them. :) (the display of your comment was probably a bit delayed).

    Well, a small amount of cornflower will probably not harm you...the dish is still LCHF. You can try with Psyllium Husk Powder instead if you would like to make the dish less watery (but just use it in a very small amounts, it can easily become to "thick" instead)

    Reply: #16
  16. Rosemary
    Thank you for responding Peter, sorry just I saw comment on first time and when i came back later I thought it got deleted, sorry, I have ordered some Psyllium Husk Powder online hopefully I get it soon. also can you tell me the ml i should or coconut milk please as i used 2 400 ml so that is 800 ml is the correct can size to use, please. ?. thanks :) you can delete the middle comment 14 :)
    Reply: #17
  17. Peter Biörck Team Diet Doctor
    Hi Rosemary!

    Deleted the post.

    Yes, 2 * 400 ml s is the correct can size :)

  18. Noelle
    Yikes, the coconut cream I bought from the store has 22g total carbs and 20g of sugar per can! That will throw the nutritional info way off. Do they make coconut cream without added sugar? What brand/type did you use Peter?
    Reply: #26
  19. Christine
    I have made this several times. Each time I double the recipe and feed friends along with family. Everyone loves it and there has never been any left! YAY
    I do increase the curry by a tablespoon. No fresh ginger used powder and still delicious.
  20. AJK
    Rosemary, did you use only the solid parts of the coconut milk/cream as stated in the directions? I'm wondering if that would reduce the watery-ness
  21. Brigid Mold
    Sounds like a great recipe. I need to know how to make curries without using regular cows cream. It makes me really ill and i have always been like this. I also can't handle chilli. I was always told that a true curry is one where you can eat it and at the end of the meal have a nice warm feeling at the back of your throat. I need a bit of inspiration.
  22. Diana
    This recipe was ok. I used one can of coconut milk and it was fine. I used curry powder instead of paste. I'm not a fan of cauliflower so the 'rice' was eh...ok.
  23. Sheila Dunl
    Is this and other recipes suitable for freezing?
  24. JOSEPH
    this recipe was great, loved it. We love curry and this hit the spot, thanks
  25. Anita
    I'm following the keto meal plans, but unfortunately they have no curry meals. Can this chicken curry recipe be adapted into a keto-friendly one?
  26. Nikolai

    Yikes, the coconut cream I bought from the store has 22g total carbs and 20g of sugar per can! That will throw the nutritional info way off. Do they make coconut cream without added sugar? What brand/type did you use Peter?

    Check again and make sure you didn't get "cream of coconut." Coconut cream is coconut grated and set in the coconut's water until the flavours merge. Cream of coconut is a thick, syrupy sauce they use to make a lot of mixed drinks and is pretty terrible for you whether you're low or high carb because of all the sugar. If you can't find coconut cream where you live, I suggest this recipe: http://www.foodnetwork.com/recipes/alton-brown/coconut-milk-and-cream...

  27. Bunny N
    This is a delicious recipe with option to adjust spicing to your taste - I added curry powder and cayenne. It is fairly fast to make with minimal vegetable prep and one could substitute (appropriate) vegetables on hand. I had not riced cauliflower and loved this, especially cooking it with turmeric added. BTW, using only the cream of the coconut milk, as instructed, made perfect amount of sauce. It seems like it would be too much with whole can.
  28. Suzanne
    This was unbelievably delicious. Thank you.
  29. Diana
    The flavor was pretty bland, would probably not make again. The sauce was not thickened at all, really runny, so I'm not sure how to fix that. The cauliflower, I liked a lot.
  30. Sophia Randall
    Is there really 21g of carbs in this meal, is this before or after taking out fiber?
  31. Sophia Randall
    Does this meal contain 21g of carbs , is this net carbs?
    Reply: #32
  32. Peter Biörck Team Diet Doctor
    Hi Sophia!

    It's net carbs.

    Does this meal contain 21g of carbs , is this net carbs?

  33. Amalie
    I find that 750g/ml coconut milk is WAY too much.. I ended up with a flavourless soup. What did i do wrong?
  34. Frances
    Why is this recipe so high in net carbs? What is/are the ingredient(s) that make it 21g net carbs overall? Is it the cauliflower?
  35. Diana
    I'm not a fan of cauliflower 'rice' . It seems more like 'mush' to me. I cut it up into small pieces and its better, more firm.

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