Galinhada Keto

Galinhada Keto is a low-carb Brazilian chicken dish that combines tender chicken with aromatic spices and colorful vegetables, all cooked together for a hearty meal. This flavorful dish is perfect for those following a ketogenic diet, providing a satisfying and nutritious option for lunch.

Ingredients

• Chicken thighs - 400 grams, boneless and skinless
• Cauliflower - 300 grams, riced
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, chopped
• Bell pepper - 1 medium, diced (any color)
• Tomato - 1 medium, diced
• Chicken broth - 250 ml, low sodium
• Paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Heat olive oil in a large skillet over medium heat.
2. Add chopped onion and minced garlic to the skillet, sautéing until softened and fragrant, about 3-4 minutes.
3. Add the diced bell pepper and tomato, stirring for another 2-3 minutes until they begin to soften.
4. Season the chicken thighs with paprika, cumin, salt, and black pepper, then add them to the skillet, browning on both sides for about 5-6 minutes.
5. Pour in the chicken broth and bring to a simmer, then cover and cook for 10 minutes until the chicken is cooked through.
6. Remove the chicken from the skillet and set aside. Stir in the riced cauliflower, mixing well with the broth and vegetables.
7. Return the chicken to the skillet, cover, and cook for an additional 5 minutes until the cauliflower is tender.
8. Garnish with fresh parsley before serving.

Nutrition

• Calories: 420
• Protein: 37 g
• Carbs: 8 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 110 mg
• Total Fat: 28 g
• Saturated Fat: 4 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Low in carbohydrates, aiding in weight management and ketosis.

Tags