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Thursday, 28 June 2018

Indian Butter Chicken : With Oven-Baked Cauliflower : Low Carb


This is a low-carb version of 'Indian butter chicken', served with oven-roasted cauliflower, it works out at 7g carb per serving. Wow!

Ingredients:
Serves Six (amend as necessary)
Indian butter chicken
12⁄3 lbs (750g) boneless chicken thighs
¾ cup (175ml) heavy (double) whipping cream
1 tomato
1 yellow onion
2 tbsp. fresh ginger
2 garlic cloves
1 tbsp. tomato paste
1 tbsp. garam masala seasoning
½ tbsp. ground coriander
½ tbsp. chili powder
1 tsp salt
3 oz. (75g) butter or ghee
Oven-baked cauliflower
1 lb (450g) cauliflower
½ tsp turmeric
½ tbsp. coriander seed
½ tsp salt
¼ tsp ground black pepper
2 oz. (50g) butter
Serving
½ cup (125ml) fresh cilantro (optional)

4 tbsp. (60ml) heavy (double) whipping cream (optional)
Instructions
can be seen here




Did you know that "Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in ancient Asia Minor, which resembled kale or collards more than the vegetable that we now know it to be.

The cauliflower went through many transformations and reappeared in the Mediterranean region, where it has been an important vegetable in Turkey and Italy since at least 600 B.C.

It gained popularity in France in the mid-16th century and was subsequently cultivated in Northern Europe and the British Isles. The United States, France, Italy, India, and China are countries that produce significant amounts of cauliflower.

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fibre, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B1, B2, and B3, the minerals potassium and magnesium, and protein."

More great cauliflower information can be found at the Worlds Healthiest Foods site here. 
WHF is a not for profit site of good food information.

The cauliflower is one of the most versatile foods in the 'low carbers 'recipe book. From cauliflower cheese to finely grated as a rice substitute or mash with butter and use as a topping for shepherds and fish pies etc. With minimal carb content and over three times the vitamin C as potatoes, a truly great food.

You will find a variety of articles and recipe ideas within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

18 comments:

Tom said...

...another great way to enjoy chicken.

Iris Flavia said...

Oh, interesting! I never thought cauliflower provides omega-3 fatty acids, very good, thank you!

Valerie-Jael said...

Sounds wonderful with yummy cauliflower. Hugs, Valerie

Anonymous said...

Nice combination of herb and spice.

Tina

Martha said...

Another lovely chicken recipe!

Catarina said...

Another great recipe!!
Since I bought lots of broccoli florets for the snack of the other post, I will use broccoli instead of cauliflower. I even have the garam masala seasoning!! I am all set! : ))

eileeninmd said...

Hello, looks like a delicious recipe for chicken. Happy Thursday, enjoy your day!

Author R. Mac Wheeler said...

I'm evil

...I have to confess to you...

I laughed out loud at Sandra Boyington's meme today

'I never met a carb I didn't like' with her hippo hugging a chocolate cake. Sigh

Pam Jackson said...

Not the biggest fan of cooked cauliflower but I love it raw! Or maybe dipped in a very unhealthy dip...haha.

Out on the prairie said...

Some unusual flavors in this

Sandra Cox said...

I love roasted cauliflower. I use olive oil instead of butter.
As always, a yummy post.
Hugs

Jan (JFM) said...

Sounds yummy to me Jan!!!

Elephant's Child said...

Sounds like a win to me. I could have the cauli, himself could have the chicken...

William Kendall said...

I imagine that could be a tad bit spicy.

Phil Slade said...

That's good one. Can't go wrong with a decent curry but with my usual caveat over cauliflower I'm afraid. Have good day Jan and Eddie. And take it easy in all that southern heat.

carol l mckenna said...

Wonderful lo carb recipe!

Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)

Magic Love Crow said...

Thanks for the cauliflower information Jan! Big Hugs!

Lisa said...

My lot would love the chicken and I may well give that cauli a whirl and see if they eat that too!
Thanks for sharing.
Lisa x