Keto Biryani

Keto Biryani is a fragrant and flavorful low-carb Indian dish that combines tender marinated meat with aromatic spices and cauliflower rice, creating a delightful meal without the carbs. Perfect for those following a ketogenic diet, this dish maintains the essence of traditional biryani while being healthy and satisfying.

Ingredients

• Cauliflower - 300 grams, grated
• Chicken thighs - 300 grams, boneless and skinless, cut into cubes
• Onion - 1 medium, thinly sliced
• Garlic - 4 cloves, minced
• Ginger - 1 inch, grated
• Greek yogurt - 100 grams
• Biryani masala - 2 tablespoons
• Garam masala - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cilantro - 2 tablespoons, chopped
• Mint leaves - 2 tablespoons, chopped
• Ghee or coconut oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Water - 100 ml
• Lemon juice - 1 tablespoon

Steps

1. In a bowl, combine the chicken cubes, Greek yogurt, garlic, ginger, turmeric, biryani masala, salt, and pepper. Mix well and marinate for at least 30 minutes.
2. In a large skillet, heat ghee or coconut oil over medium heat. Add sliced onions and sauté until golden brown.
3. Add the marinated chicken to the skillet and cook for 5-7 minutes until the chicken is browned.
4. Add grated cauliflower to the skillet and mix well. Pour in 100 ml of water and cover the skillet. Let it cook on low heat for 10-15 minutes, stirring occasionally.
5. Once the cauliflower is tender and the chicken is cooked through, add garam masala, chopped cilantro, mint leaves, and lemon juice. Mix well and adjust seasoning if needed.
6. Remove from heat and let it sit covered for 5 minutes before serving. Serve hot, garnished with extra cilantro and mint if desired.

Nutrition

• Calories: 420
• Protein: 38 g
• Carbs: 12 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 130 mg
• Total Fat: 28 g
• Saturated Fat: 12 g
• Unsaturated Fat: 16 g
• Water: 0.1 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic diets.
• Rich in protein, which supports muscle maintenance and satiety.

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