Keto Chicken Cauliflower Biryani

Why this?
This Keto Chicken Cauliflower Biryani combines the aromatic and rich flavors of traditional biryani while substituting carb-heavy rice with low-carb cauliflower rice, making it perfect for a ketogenic lunch. It balances spices and herbs to create a satisfying, flavorful meal without compromising the diet requirements.

Ingredients:

500g chicken thighs, boneless and skinless, cut into pieces

1 medium cauliflower head, grated to resemble rice

2 tablespoons ghee or coconut oil

1 large onion, thinly sliced

2 cloves garlic, minced

1 tablespoon ginger, minced

1 green chili, slit (optional, for mild heat)

1 teaspoon turmeric powder

1 teaspoon coriander powder

1 teaspoon garam masala

1/2 teaspoon cumin seeds

1/2 teaspoon cinnamon powder

4 green cardamom pods

4 cloves

1 bay leaf

1/4 cup fresh cilantro, chopped

1/4 cup fresh mint leaves, chopped

Salt to taste

Juice of half a lemon

1/4 cup plain full-fat Greek yogurt

Preparation Steps:

Heat ghee or coconut oil in a large pan over medium heat. Add cumin seeds, cardamom pods, cloves, cinnamon powder, and bay leaf; sauté for 1-2 minutes until fragrant.
Add sliced onions and cook until golden brown, about 7-8 minutes.
Stir in minced garlic, ginger, and green chili. Cook for another 2 minutes.
Add turmeric, coriander powder, and garam masala. Stir well to combine spices with onions.
Add chicken pieces, salt, and yogurt. Mix well and cook covered on medium-low heat for 15 minutes or until chicken is cooked through.
In a separate pan, lightly sauté the grated cauliflower rice for 3-4 minutes until slightly tender but not mushy.
Layer the cooked chicken mixture and cauliflower rice in the pan. Sprinkle chopped cilantro, mint, and lemon juice on top.
Cover and let it sit on very low heat for 5 minutes to blend flavors without overcooking the cauliflower rice.
Gently fluff before serving. Serve warm.

Cooking Time: 40 minutes

Diet Types: Keto, Low-Carb, Gluten-Free, High-Protein

Serving Size: 1 bowl

Servings: 4

Nutritional Facts Per Serving:

Calories: 320 kcal

Total Fats: 18g

Sodium: 350mg

Dietary Fiber: 4g

Total Sugars: 3g

Proteins: 35g

Calcium: 50mg