Keto Pulao

Keto Pulao is a fragrant and flavorful Indian rice dish made with cauliflower rice, spices, and a medley of vegetables and protein, perfect for a low-carb diet. This vibrant dish not only satisfies your cravings but also keeps your carb intake in check while delivering a burst of flavors.

Ingredients

• Cauliflower - 300 grams
• Ghee or Coconut Oil - 2 tablespoons
• Cumin Seeds - 1 teaspoon
• Mustard Seeds - 1 teaspoon
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Green Chilies - 1, slit
• Bell Pepper - 1 medium, diced
• Green Beans - 100 grams, chopped
• Peas (optional) - 50 grams
• Chicken Breast - 200 grams, diced
• Turmeric Powder - 1/2 teaspoon
• Garam Masala - 1 teaspoon
• Salt - to taste
• Fresh Coriander - for garnish

Steps

1. Rice the cauliflower using a food processor or box grater until it resembles rice grains.
2. In a large skillet, heat the ghee or coconut oil over medium heat. Add cumin and mustard seeds and sauté until they start to crackle.
3. Add the grated ginger, minced garlic, and slit green chilies. Sauté for 1-2 minutes until fragrant.
4. Add the diced chicken breast to the skillet and cook until it turns white and is no longer pink, about 5-7 minutes.
5. Stir in the diced bell pepper, chopped green beans, and optional peas. Cook for another 3-4 minutes until the vegetables are tender.
6. Add turmeric powder, garam masala, and salt to taste. Mix well.
7. Fold in the riced cauliflower and combine everything thoroughly. Cook for an additional 5-7 minutes until the cauliflower is tender but not mushy.
8. Garnish with fresh coriander before serving.

Nutrition

• Calories: 400
• Protein: 35 g
• Carbs: 12 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Low in carbs, making it suitable for ketogenic diets.
• Rich in protein and fiber, promoting satiety and muscle maintenance.

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