Healthy Low-Carb Japanese Curry with Cauliflower Rice
This Healthy Low-Carb Japanese Curry is a delightful twist on a classic dish, tailored for those following a low-carb lifestyle. Made with tender chicken breasts, fragrant spices, and sautéed onions, this curry is rich in flavor and comforting. Rather than traditional rice, we use grated cauliflower to create a nutritious 'mock rice' base, making it perfect for an easy weeknight dinner or meal prep. This dish is not only satisfying but also gluten-free, ensuring that anyone can enjoy it. The combination of butter and coconut oil enhances the overall richness, while fresh ginger and garlic add a punch of taste that's hard to resist. Enjoy this delicious and wholesome meal guilt-free!
8
Servings
100
Calories
12
Ingredients
Ingredients
Onions
2 (Thinly sliced)
Gluten-free flour
2 tablespoons (Used for thickening)
Water
3 cups (Used as base liquid)
Chicken bouillon
1/2 teaspoon (Optional for flavor enhancement)
Fresh ginger
1 teaspoon (Grated, for flavor)
Fresh garlic
1 teaspoon (Minced, for flavor)
Garam masala
1/2 teaspoon (For seasoning)
Butter
2 tablespoons (For sautéing)
Coconut oil
2 tablespoons (For sautéing and flavor)
Arrowroot
1 tablespoon (Dissolved in 1/4 cup water for thickening)
Boneless skinless chicken breasts
3 (Cubed)
Fresh cauliflower
1 large (Grated for mock rice)
Instructions
1
In a large bowl, combine 3 cups of water and dissolve the chicken bouillon (if using broth, simply measure out 3 cups).
2
Thinly slice both onions.
3
In a large skillet, heat 2 tablespoons of butter over medium heat. Add the sliced onions and sauté until they become golden brown, about 15-20 minutes. Halfway through, add 2 tablespoons of coconut oil for added flavor.
4
Once the onions are caramelized, stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
5
Sprinkle the gluten-free flour and garam masala over the onion mixture, stirring to combine and cooking for an additional 1-2 minutes on low heat.
6
Gradually add the pre-prepared broth to the pan, stirring continuously to prevent lumps. Allow the mixture to simmer and thicken for about 5-10 minutes.
7
Meanwhile, in a separate sauté pan, cook the cubed chicken breasts until they are lightly browned, about 5-7 minutes.
8
Once the curry roux has thickened, carefully add the browned chicken to the curry mixture and let it simmer for an additional 20 minutes over medium-low heat, ensuring the chicken is cooked through.
9
Grate the cauliflower using a grater or food processor and steam it in the microwave for 5 minutes, without adding any water.
10
Serve the savory curry over a bed of cauliflower rice, and enjoy your healthy low-carb meal!
Nutrition Information
4.375g
Fat
3g
Carbs
12.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Low-Carb Japanese Curry?
It is a nutritious twist on the classic Japanese curry, using chicken breasts and fragrant spices served over cauliflower rice instead of traditional rice to keep it low-carb.
Is this Japanese curry recipe gluten-free?
Yes, this recipe uses gluten-free flour and arrowroot for thickening, making it safe for those on a gluten-free diet.
How many servings does this recipe yield?
This recipe makes 8 servings.
How many calories are in one serving?
There are 100 calories per serving.
What is used as a rice substitute in this recipe?
Grated and steamed cauliflower is used as a nutritious 'mock rice' base.
What are the primary proteins in this dish?
The dish uses 3 boneless skinless chicken breasts, cubed and browned.
How much protein is in each serving?
Each serving contains 12.5g of protein.
What is the carbohydrate count per serving?
This recipe is very low in carbs, containing only 3g of carbohydrates per serving.
How much fat is in one serving of this curry?
There is 4.375g of fat per serving.
How long should I sauté the onions?
Sauté the onions for about 15-20 minutes until they become golden brown and caramelized.
Do I need to add water to the cauliflower when steaming?
No, you should steam the grated cauliflower in the microwave for 5 minutes without adding any water.
What spices are used for the curry flavor?
The recipe uses garam masala, fresh grated ginger, and minced garlic for its signature flavor.
What fats are used for sautéing the vegetables?
A combination of 2 tablespoons of butter and 2 tablespoons of coconut oil is used.
How is the curry sauce thickened?
The sauce is thickened using a combination of gluten-free flour and arrowroot dissolved in water.
Can I use chicken broth instead of water and bouillon?
Yes, you can substitute the 3 cups of water and chicken bouillon with 3 cups of pre-made chicken broth.
How long does it take to brown the chicken?
The cubed chicken breasts should be cooked in a separate pan for about 5-7 minutes until lightly browned.
How long should the curry simmer after adding the chicken?
Once the chicken is added to the roux, let it simmer for an additional 20 minutes over medium-low heat.
What is the best way to grate the cauliflower?
You can use a standard hand grater or a food processor to achieve a rice-like consistency.
Is this recipe suitable for meal prep?
Yes, it is described as a perfect dish for easy weeknight dinners or meal prep.
What role does arrowroot play in the recipe?
Arrowroot is used as a gluten-free thickening agent, dissolved in 1/4 cup of water and added to the sauce.
Is the chicken bouillon mandatory?
No, the chicken bouillon is optional and used for flavor enhancement if you are using water as your base.
How do I prevent lumps in the curry roux?
Gradually add the broth to the pan while stirring continuously to ensure a smooth consistency.
What type of onions should be used?
The recipe calls for 2 onions, thinly sliced.
Can I make this dairy-free?
To make it dairy-free, you can substitute the 2 tablespoons of butter with an equal amount of additional coconut oil or a dairy-free butter alternative.
How many ingredients are in this recipe?
There are 12 total ingredients listed for this recipe.
What kind of cauliflower should I buy?
The recipe suggests using 1 large head of fresh cauliflower.
Is this recipe considered a comfort food?
Yes, despite being low-carb and healthy, it is described as a rich, flavorful, and comforting dish.
How much ginger and garlic is required?
The recipe uses 1 teaspoon of grated fresh ginger and 1 teaspoon of minced fresh garlic.
Is this dish suitable for a keto diet?
With only 3g of carbs per serving and a focus on healthy fats and proteins, it is very keto-friendly.
Can I add other vegetables?
Yes, you can add other low-carb vegetables like bell peppers or zucchini, though they are not in the original ingredient list.