• Leanne M.

Madras Curry

I don't find Indian curries as good for keto as Thai curries - I think the tomatoes ring up the carb tally but its still nice for a change and pretty low carb 



Ingredients:

  • 3 cloves garlic - two if youre not a big garlic fan

  • 1 Onion peeled and chopped fine

  • A chunk of ginger about two inches long

  • 1/2  fresh red chilli 

  • 1 dried red chilli 

  • Olive oil 

  • 1 tsp cumin

  • 1 tsp dried coriander

  • 1 tsp mustard seeds (optional)

  • optional 1-2 tsp chilli powder or extra dried chillis - depends how hot you want this

  • Meat of your choice - i generally go for chicken or chicken / tofu mix 

  • Veggies of your choice

  • 1 can chopped tomatoes

  • handful of fresh chopped coriander

  • Cauliflower rice - as much as you'll eat 

  • 1 egg

  • 1 tsp ground garlic

Method

  1. Food Processor out! - Blitz the onion, fresh garlic, fresh ginger and fresh chilli together until it becomes a paste.

  2. Cook your meat - if going for chicken make sure its pale and not pink - my suggestion fry off in a wok - or if you have cold chicken already cooked thats perfect!

  3. In a wok or saucepan heat up olive oil - tip in  the dried chilli, cumin, coriander, mustard seeds and chilli powder and sautee for about 20 seconds

  4. Add in the paste youve made with about 50ml of water stir on high heat until the water has steamed off!

  5. Stir in your chicken and vegetables add another splash of water if its gone too dry and sticking to the wok 

  6. Pour in your chopped tomatoes  and stir - a pinch of salt wont go astray to help bring out flavours 

  7. Leave on low heat for about 20 minutes

  8. Heat up a pan with olive oil in it - pour in your cauliflower rice - if you cant buy cauliflower rice - just get the cauliflower and blitz it in the processor or grate it if you want to work those arm muscles - throw in your egg and start swirling it all around the pan.

  9. Serve rice onto the plate in a ring and pour your curry mix into the middle! this is one where you can toss any extra in the fridge and have for lunch the next day!

Macros

Per serving without rice/veg/meat

  • 109 calories

  • 7.6 net carbs 

  • 1.8grams protein

  • 7.3grams Fat 

Macros for Egg fried rice using one cup cauliflower rice

  • 220 calories - the oil for frying is most of this 

  • 2g Net carbs 

  • 15g protein

  • 28gram fat

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