Low carb€€
Chicken Curry with Roasted Cauliflower and Coconut Milk
Make a nourishing and juicy chicken curry with cauliflower that will warm you up and fill you up. This recipe combines crispy roasted cauliflower with a rich coconut sauce for the perfect fit meal.
Prep time
15 min
Cook time
30 min
Total time
45 min
Servings
4
Recipe
Chicken, breast, boneless, skinless, raw
500 gCauliflower, raw
1 headNuts, coconut milk, canned (liquid expressed from grated meat and water)
400 mlTomato, puree, canned
200 mlOnions, yellow, raw
1 mediumGarlic, raw
2 cloveGinger root, raw
1 tspCURRY PASTE
2 tbspOil, coconut
5 gSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchSpices, turmeric, ground
0.5 tspLemon juice, raw
1 tspPer servingTotal
Calories:438.2 kcal1752.6 kcal
Protein:34.3 g137 g
Carbohydrates:19.4 g77.4 g
Fiber:4.7 g18.9 g
Water:376.9 ml1507.6 ml
Fat:27.5 g109.9 g
Micronutrients
Sugar:6.7 g26.8 g
Saturated fat:21.1 g84.2 g
Cholesterol:90.9 mg363.7 mg
Sodium:419.5 mg1678.1 mg
Potassium:1366.1 mg5464.3 mg
Calcium:73.4 mg293.4 mg
Iron:5.8 mg23.2 mg
Magnesium:115.8 mg463.3 mg
Zinc:2 mg8 mg
Phosphorus:461.9 mg1847.5 mg
Vitamin C:81.8 mg327.1 mg
Vitamin A:0 µg0.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Preheat the oven to 200 °C. Cut the cauliflower into smaller florets, drizzle lightly with oil and bake on a baking sheet for 15–20 minutes, until the edges turn golden brown. This will prevent the cauliflower from becoming too soft in the curry.
2
Heat coconut oil in a wok and sauté the onion until translucent. Add the garlic, ginger and curry paste, and sauté for another 1 minute to release the aromas.
3
Add the pieces of chicken to the pan. Cook the meat over high heat for about 5 minutes, until browned on all sides. Season with salt and pepper and add the turmeric.
4
Pour in the tomato passata and coconut milk. Stir well and let the sauce simmer gently over medium heat for about 10 minutes, until slightly thickened.
5
Stir the roasted cauliflower florets into the sauce and cook for another 2–3 minutes, so the flavors combine. Finally, add lemon juice for freshness.
6
Serve in deep plates, optionally with a side of quinoa or cauliflower rice for even fewer carbs.
Nutritional benefits
Thanks to its high content of curcumin and ginger, this dish has anti-inflammatory effects and supports your immune system after intense exercise.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.