Keto Cauliflower Rice and Grilled Chicken

Keto cauliflower rice and grilled chicken are a low-carbohydrate diet option that people use during the ketogenic diet.

It is a kitchen product made from cabbage, in which the cabbage is finely grated or ground in a mixer and made into rice-sized pieces. That is why it is called “rice”. It is low in calories and high in fiber, making it an ideal choice for the keto diet.

Grilled chicken is a delicious and nutritious protein source. In this, chicken pieces are marinated in various spices and curd. These marinated chicken pieces are then cooked on a grill or tawa. Grilling makes chicken tasty and crispy. It is rich in protein and various nutrients and is an excellent option for the keto diet.

Cauliflower Rice Ingredients:

• 1 large cabbage, finely chopped
• 2 tbsp oil
• 1 small onion, finely chopped
• 2-3 garlic cloves, finely chopped
• 1 small piece of ginger, finely chopped
• 1/2 tsp cumin
• salt as per taste
• 1/4 cup green leafy vegetables (coriander, mint), finely chopped

Grilled Chicken Ingredients:

• 500 gram pieces of chicken
• 1 cup curd
• 1 tbsp garlic paste
• 1 tablespoon ginger paste
• 1 teaspoon red chili powder
• 1 teaspoon coriander powder
• 1 pinch cumin powder
• Salt as per taste
• 2 tbsp oil
• 1 tablespoon lemon juice
• Chopped coriander for garnish

Instructions:

1. For the cauliflower rice:

• Grate the cabbage finely or grind it little by little in a mixer so that pieces the size of the cabbage’s bottom are formed.
• Heat oil in a pan and add cumin seeds to it. When cumin seeds start roasting, add onion, garlic and ginger and fry for 1 minute.
• Add the cabbage pieces to the mixture and mix well. Add salt and cover with lid and cook for 5-7 minutes.
• Finally add green leafy vegetables and mix.
• Hot cauliflower rice is ready. Serve them with any spicy vegetable or dal.

2. For the grilled chicken:

• Mix the chicken pieces well with curd, garlic-ginger paste, red chilli powder, coriander powder, cumin powder and salt. Let it marinate for at least half an hour.
• Heat a grill pan and add oil to it. Place the marinated chicken pieces on the grill and cook from both sides.
• Sprinkle cooked chicken with lemon juice and garnish with chopped coriander.

3. Serve

• The grilled chicken over the cauliflower rice.

Nutrition (per serving, 1 chicken breast with 1 cup cauliflower rice):

– Calories: 310

– Total Fat: 15g

– Saturated Fat: 2g

– Cholesterol: 95mg

– Sodium: 630mg

– Total Carbs: 8g

– Fiber: 3g

– Net Carbs: 5g

– Protein: 37g

Benefits of Keto Diet:

– Promotes fat loss while preserving muscle mass

– Reduces inflammation and improves metabolic health

– May help manage type 2 diabetes and other conditions

Benefits of Cauliflower:

-Cauliflower is rich in vitamin C, vitamin K, folate, and phytonutrients. It helps you fight diseases and keeps the body healthy.

-The anti-oxidant elements present in cauliflower protect the body from damage caused by free radicals and prevent cancer, heart diseases and weakening of the immune system.

-The fibers present in cauliflower keep the digestive system healthy and help in relieving constipation.

-Cauliflower is a low-calorie food and helps in eliminating hunger. This helps in the weight loss process.

Benefits of Chicken:

– High in protein, low in fat and carbs

– Provides essential amino acids for muscle repair and growth

– May support weight loss and satiety

FAQs:

Q: Can I use frozen cauliflower rice?

A: Yes, you can use frozen cauliflower rice. Just thaw it before sautéing.

Q: How long will the cauliflower rice keep?

A: The cooked rice will keep in the fridge for 3-4 days.

Q: Can I bake the chicken instead of grilling?

A: Absolutely, you can bake the chicken at 400°F for 20-25 minutes until cooked through.

Q: What other seasonings can I use on the chicken?

A: Try Italian seasoning, cajun seasoning, or lemon pepper for different flavor profiles.

Written by- Amisha Chauhan