Keto Juk

Keto Juk is a comforting Korean rice porridge adapted to fit a ketogenic diet, featuring cauliflower rice as a low-carb alternative. This dish is hearty and nourishing, perfect for a light meal or a warm breakfast.

Ingredients

• cauliflower rice - 200 grams
• chicken breast - 150 grams, diced
• chicken broth - 500 ml (low-sodium)
• garlic - 2 cloves, minced
• ginger - 1 teaspoon, grated
• green onions - 2, chopped
• soy sauce - 1 tablespoon (or tamari for gluten-free)
• sesame oil - 1 teaspoon
• black pepper - to taste
• salt - to taste
• egg - 1, beaten (optional)

Steps

1. In a medium pot, heat the sesame oil over medium heat. Add minced garlic and grated ginger, sautéing until fragrant, about 1 minute.
2. Add the diced chicken breast to the pot and cook until no longer pink, about 5-7 minutes.
3. Pour in the chicken broth and bring to a simmer. Stir in the cauliflower rice and cook for an additional 10-15 minutes until the cauliflower is tender.
4. Season with soy sauce, black pepper, and salt to taste.
5. If using, slowly stir in the beaten egg to create ribbons in the soup. Cook for another 2-3 minutes.
6. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 320
• Protein: 35 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 850 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic diets.
• Rich in protein from chicken, promoting muscle health and satiety.

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