Keto Chicken Tikka Masala

Name: Keto Chicken Tikka Masala
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 1 servings
Cuisine: Indian
Ingredients: 6 ounce chicken breast (boneless, skinless, cut into 1-inch pieces); 2 tablespoon whole milk yogurt (plain, whole milk (or coconut yogurt)); 0.5 teaspoon ground cumin; 0.25 teaspoon turmeric powder; 0.25 teaspoon paprika; 0.25 teaspoon garam masala; 0.5 teaspoon salt; 1 tablespoon olive oil; 0.25 yellow onion (small, chopped); 0.5 clove garlic (minced); 1 teaspoon fresh ginger (grated); 0.25 cup crushed tomatoes; 0.25 cup heavy cream ((or full-fat coconut milk)); 1 teaspoon ground coriander; 0.25 teaspoon black pepper; 1 cup riced cauliflower (fresh or frozen); 1 teaspoon butter; 4 ounce fresh green beans (trimmed)

Tender chicken pieces marinated in yogurt and spices, then cooked in a rich, creamy tomato-based sauce, served alongside fluffy cauliflower rice and vibrant green beans.

Prep: 20 min
Cook: 25 min
Total: 45 min
Servings: 1
Cuisine: Indian
Difficulty: Medium
Cost: $6.03/serving

Dietary

Gluten-Free
Nut-Free
Soy-Free
Egg-Free
Low-Carb
High-Protein

Ingredients

6 ounce chicken breast (boneless, skinless, cut into 1-inch pieces)
2 tablespoon whole milk yogurt (plain, whole milk (or coconut yogurt))
0.5 teaspoon ground cumin
0.25 teaspoon turmeric powder
0.25 teaspoon paprika
0.25 teaspoon garam masala
0.5 teaspoon salt
1 tablespoon olive oil
0.25 yellow onion (small, chopped)
0.5 clove garlic (minced)
1 teaspoon fresh ginger (grated)
0.25 cup crushed tomatoes
0.25 cup heavy cream ((or full-fat coconut milk))
1 teaspoon ground coriander
0.25 teaspoon black pepper
1 cup riced cauliflower (fresh or frozen)
1 teaspoon butter
4 ounce fresh green beans (trimmed)

Instructions

In a bowl, combine chicken pieces with yogurt, 1/2 teaspoon ground cumin, turmeric, paprika, garam masala, and 1/4 teaspoon salt. Mix well and let marinate for at least 15 minutes, or up to 30 minutes in the refrigerator.
Heat 1/2 tablespoon olive oil in a medium skillet over medium-high heat. Add the marinated chicken and cook until lightly browned on all sides, about 5-7 minutes. Remove chicken from the skillet and set aside.
Add the remaining 1/2 tablespoon olive oil to the same skillet. Sauté chopped yellow onion for 3-4 minutes until softened. Add minced garlic and grated fresh ginger and cook for 1 minute more until fragrant.
Stir in crushed tomatoes, heavy cream, ground coriander, and 1/4 teaspoon black pepper. Bring to a gentle simmer and cook for 5 minutes, stirring occasionally, until the sauce thickens slightly.
Return the chicken to the sauce, ensuring it's coated. Reduce heat to low, cover, and simmer for 10-15 minutes, or until the chicken is cooked through and tender. Season with remaining 1/4 teaspoon salt.
While the curry simmers, prepare the cauliflower rice: Heat butter or ghee in a small pan over medium heat. Add riced cauliflower and cook for 5-7 minutes, stirring occasionally, until tender. Season with salt and pepper to taste.
Steam or lightly sauté the fresh green beans until tender-crisp, about 5-7 minutes. Serve the Keto Chicken Tikka Masala over cauliflower rice, with green beans on the side.

Notes

For a richer sauce, you can add an extra tablespoon of heavy cream or coconut milk at the end.

Nutrition (per serving)

Calories: 610
Protein: 37.9 g
Carbohydrates: 19.1 g
Fat: 46.2 g
Fiber: 6.8 g
Sodium: 1350 mg
Saturated Fat: 20.1 g
Sugar: 7.4 g
Cholesterol: 130 mg