Keto Chicken Tikka

American

Intermediate

Main Course

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Keto Chicken Tikka
Bowl – Healthy, Flavourful And Low Carb

Name: ~Keto Chicken Tikka~ Bowl – Healthy, Flavourful And Low Carb
Total time: 65 min
Yield: 1
Cuisine: American
Ingredients: For the chicken tikka marinade:; 600 gm Boneless chicken thighs or breasts (cut into 1-inch cubes); ½ cup Greek yoghurt (full-fat); 2 tbsp Lemon juice; 2 tbsp Ginger Garlic Paste; 1 tbsp Garam masala; 1 tbsp Ground cumin; 1 tsp Paprika; ½ tsp Turmeric powder; 1 tsp Ground coriander; ½ tsp Kashmiri chilli powder; 1 tsp Salt; 1 tbsp Olive oil; For the tikka masala sauce:; 2 tbsp Butter; 1 medium Onion (finely diced); 3-4 Garlic cloves (minced); 1 inch piece Fresh ginger (grated); 3 tbsp Tomato paste; 1 cup Canned crushed tomatoes; 1 tsp Garam masala; ½ tsp Ground cumin; ½ tsp Paprika; ¼ tsp Cayenne pepper (adjust to taste); ½ cup Heavy cream or coconut cream; to taste Salt and pepper; for garnish Fresh coriander; For the cauliflower rice:; 4 cups Cauliflower (riced)(about 1 large head); 1 tbsp Butter or coconut oil

65 mins

Cooking Time

Intermediate

Difficulty

Ingredients

Non Veg

Diet

Tender chicken pieces are marinated in aromatic spices and yoghurt, then grilled or baked. The chicken rests on a bed of cauliflower rice and is bathed in a rich, creamy tikka masala sauce made with tomatoes, cream, and spices. This bowl is low on carbs but high on nutrition and flavour.

Ingredients

UNITSIngredients

For the chicken tikka marinade:

600 gmBoneless chicken thighs or breasts (cut into 1-inch cubes)

½ cupGreek yoghurt (full-fat)

2 tbspLemon juice

2 tbspGinger Garlic Paste

1 tbspGaram masala

1 tbspGround cumin

1 tspPaprika

½ tspTurmeric powder

1 tspGround coriander

½ tspKashmiri chilli powder

1 tspSalt

1 tbsp Olive oil

For the tikka masala sauce:

2 tbspButter

1 mediumOnion (finely diced)

3-4Garlic cloves (minced)

1 inch pieceFresh ginger (grated)

3 tbspTomato paste

1 cupCanned crushed tomatoes

1 tspGaram masala

½ tspGround cumin

½ tspPaprika

¼ tspCayenne pepper (adjust to taste)

½ cupHeavy cream or coconut cream

to tasteSalt and pepper

for garnishFresh coriander

For the cauliflower rice:

4 cupsCauliflower (riced)(about 1 large head)

1 tbspButter or coconut oil

to tasteSalt

For the bowl toppings:

1 cupCherry tomatoes (halved)

1 cupCucumber (diced)

¼ cupRed onion (thinly sliced)

¼ cupFresh coriander (chopped)

for servingLime wedges

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Directions

Description - Step 1

Marinate the chicken

In a large bowl, whisk Greek yoghurt, lemon juice, ginger-garlic paste, garam masala, cumin, paprika, turmeric, coriander, chilli powder, salt, and olive oil. Add the chicken pieces and massage the marinade into the meat. Cover the bowl with plastic wrap or transfer to a sealed container. Refrigerate for at least 1 hour; overnight marination is the best option.

Description - Step 2

Prepare the tikka masala sauce

Heat butter in a large skillet over medium heat. Add the diced onion and sauté for 4-5 minutes until soft and translucent. Add minced garlic and grated ginger, cooking for 1-2 minutes until fragrant. Stir in tomato paste and cook for 2 minutes, allowing it to caramelise slightly. Add tomatoes, garam masala, cumin, paprika, cayenne pepper, salt, and pepper. Stir and simmer on low heat. Let the sauce cook for 10 minutes, stirring occasionally, until it thickens. Add heavy cream or coconut cream and simmer for another 2-3 minutes. Taste and adjust seasoning. Keep it warm on low heat.

Description - Step 3

Cook the chicken tikka

Preheat your oven to 200°C and line a baking sheet with parchment paper. You can also preheat a grill to medium-high heat. Take out the marinated chicken from the refrigerator. Thread the chicken pieces onto skewers or spread them in a single layer on the prepared baking sheet, leaving space between each piece. If baking, cook for 20-25 minutes, flipping halfway, until the chicken is golden brown with slightly charred edges and cooked. If grilling, cook for 4-5 minutes per side until charred and cooked through. Remove from heat and let rest for 5 minutes.

Description - Step 4

Make the cauliflower rice

If using fresh cauliflower, cut it into florets and grind them down until they resemble rice grains. Heat butter or coconut oil in a large skillet over medium heat. Add the cauliflower rice and a pinch of salt. Sauté for 6-8 minutes, stirring occasionally, until the cauliflower is tender but not mushy. It should be fluffy and slightly golden. Remove from heat and set aside.

Step 1

Marinate the chicken

10 minutes (plus 1 hour to overnight marinating)

Step 2

Prepare the tikka masala sauce

20 Minutes

Step 3

Cook the chicken tikka

20-25 Minutes

Step 4

Make the cauliflower rice

8-10 Minutes

Plate it up!

Plating Instructions

Use wide, shallow bowls to show off all the components of the bowl.

Pairing Instructions

Serve alongside cucumber raita (made with Greek yoghurt, cucumber, and mint) or a simple green salad with lemon vinaigrette.

Garnishing Instructions

Finish each bowl with a generous handful of fresh coriander leaves and thin slices of red chilli. Also, add a lime wedge on the side.