Keto Chettinad Chicken

Keto Chettinad Chicken is a flavorful and aromatic dish from South India, featuring tender chicken pieces simmered in a rich and spicy coconut-based gravy. This low-carb version maintains the traditional essence while fitting perfectly into a ketogenic diet.

Ingredients

• Chicken thighs - 300 grams, boneless and skinless
• Coconut oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1 inch, minced
• Green chilies - 2, slit
• Tomato - 1 medium, chopped
• Coconut milk - 200 milliliters
• Curry leaves - 10 leaves
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro - for garnish

Steps

1. Heat coconut oil in a large pan over medium heat.
2. Add the chopped onion and sauté until golden brown.
3. Stir in the minced garlic, minced ginger, and slit green chilies, cooking for 2-3 minutes until fragrant.
4. Add the chopped tomato and cook until softened.
5. Mix in turmeric powder, red chili powder, coriander powder, and salt; sauté for another 2 minutes.
6. Add the chicken thighs to the pan, stirring well to coat with the spice mixture, and cook for about 5 minutes until the chicken is browned.
7. Pour in the coconut milk and add curry leaves; bring to a gentle simmer.
8. Cover and cook for 15-20 minutes until the chicken is cooked through and tender.
9. Stir in garam masala and adjust seasoning if needed.
10. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 8 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 100 mg
• Total Fat: 36 g
• Saturated Fat: 25 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in healthy fats from coconut milk which can aid in ketosis.
• High in protein from chicken, supporting muscle maintenance and repair.

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