Keto Chicken and Rice

Keto Chicken and Rice is a flavorful Lebanese-inspired dish that combines tender chicken with a satisfying cauliflower rice, seasoned with aromatic spices. This low-carb version allows you to enjoy classic flavors while staying true to your keto lifestyle.

Ingredients

• Chicken thighs - 300 grams, boneless and skinless
• Cauliflower - 400 grams, riced
• Olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Cinnamon - 1/2 teaspoon
• Allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped
• Chicken broth - 200 ml

Steps

1. In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
2. Add the minced garlic and cook for another minute until fragrant.
3. Add the chicken thighs to the skillet and season with cinnamon, allspice, salt, and black pepper. Cook for about 5-7 minutes, turning occasionally, until the chicken is browned.
4. Pour in the chicken broth, cover the skillet, and let it simmer for 10-15 minutes or until the chicken is cooked through and tender.
5. While the chicken is cooking, prepare the cauliflower rice. In a separate pan, add a little olive oil and sauté the riced cauliflower for 5-7 minutes until tender. Season with salt and pepper.
6. Once the chicken is done, remove it from the skillet, shred it into bite-sized pieces, and mix it back into the skillet with the sauce.
7. Serve the chicken mixture over the cauliflower rice and garnish with chopped parsley.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 110 mg
• Total Fat: 30 g
• Saturated Fat: 4 g
• Unsaturated Fat: 24 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, making it suitable for a ketogenic diet.
• High in protein, which supports muscle health and satiety.

Tags