Search
  • Veggie Jenny

Chicken Karahi Cauliflower Rice Bowls

I'm so excited. This is my first non vegan recipe for this website. I haven't been vegan for almost one year now. I still keep my cooking very vegetable focused so we will be balancing the chicken out with cauliflower rice, cucumber, and both sauces I'm making from scratch are made with fresh vegetables. This is a weekend recipe since I'm making own tomato curry sauce, which takes about one hour. But if you use tomato paste or canned tomatoes, pre-chopped up onion, ginger paste, garlic paste; you can cut time, and whip this up on a work night.


How I make this Healthier

1. Use Organic, boneless skinless chicken.

If you order this from a pakistani or indian restaurant it is traditionally made with chicken that still has the skin and bone so it creates a rich bone broth in your tomato curry sauce. Very delicious, and there are some health benefits to consuming that on occasion with all the collagen from the bones. BUT this adds a lot more fat to the dish that you don't need on a regular basis. Also, most restaurants don't use the highest quality meat unless it is a more high end place. I have found the boneless skinless chicken still adds a good amount of fat to the curry sauce without being excessive.

2. Less Oil

I only used 1-2 tablespoons of high quality oil in my tomato curry sauce. Most restaurants use a lot more oil and butter in curry sauces. You really have no idea how much they are using.

3. Healthier Sides

Chicken Karahi is traditionally served with naan to dip in the sauce, sometimes white basmati rice is also served with it. I like to pair mine with cauliflower rice and cucumber salad. Meat digests so much easier if you pair it with fiber rich vegetables instead of white starchy carbs. If you really miss the bread, try with wholewheat toasted pita bread instead of naan. Chickpeas are also an excellent addition to the cucumber salad to add more fiber and protein.


Ingredients for the Chicken

1 package of organic boneless skinless chicken breasts, or tenders

1 cup Organic yogurt (NOT greek yogurt!!!) Greek yogurt really messes up the flavor

Spices: (1 teaspoon of each)

cumin powder

coriander powder

chili powder or chili flakes (1/2 teaspoon if you are sensitive to spice)

paprika powder

garlic powder

Black pepper

Garam Masala spice mix

SALT

Directions:

Chicken needs to marinate at least 30mins to one hour so start with first before making your sauce. Add all the spices to the raw chicken on both sides. Then throw in a plastic bag or container with 1 cup of yogurt. Marinate in fridge 30min to one hour. Overnight also has amazing results if you have the time.

Now start on the tomato curry sauce below while your chicken marinades.

After chicken has marinaded, heat up a skillet on high heat with a spray of oil.

Don't throw away the yogurt marinade the raw chicken was in; pour everything into the skillet. Fry the raw chicken on each side for one min. We are not fully cooking it, just browning each side a little bit. Then turn off. You will add this semi cooked chicken and all the drippings to the tomato curry sauce.

Cover the chicken well with the tomato sauce. Turn on medium low covered and let the chicken slowly simmer for at least 20-30mins. You could also cook this on very low for one hour or longer for more rich flavor development I prefer to do this on weekends when I'm not in a rush to eat.

I have never made this in a crock pot but you could definitely experiment with that. I think it would likely turn out delicious cooked on very low all day in a crock pot.


Ingredients for the tomato curry sauce

3-4 roma tomatoes, or 1.5 cans of tomatoes.( I used home grown on the vine tomatoes which are too sweet for this, but if you add a lot of salt you can combat the extra sweetness. Any tomatoes can work with enough salt but roma are ideal.)

1 red onion (they look purple, red onion ideal because less sweet when cooked)

1 serrano pepper

2-3 cloves of garlic (can sub garlic paste)

1-2 inches of fresh ginger (can sub ginger paste)

2 tablespoons of oil

Spices: (1 teaspoon of each)

cumin seeds

coriander seeds

cumin powder

coriander powder

chili powder or chili flakes (1/2 teaspoon if you are sensitive to spice)

paprika powder

garlic powder

Black pepper

1-2 Bay Leaves

*Garam Masala spice mix (start with 1 teaspoon, but keep adding throughout the cooking processes as you taste your sauce until you like the flavor)

*Salt ((start with 1 teaspoon, but keep adding throughout the cooking processes as you taste your sauce until you like the flavor)

Directions:

Finley dice all your veggies. In a large pot put two tablespoons oil, and all the spices. Turn on medium high heat. Add your onions, let cook 1-2 min. Then add the garlic, ginger, and serrano pepper, let cook another 1-2 min. Add tomatoes, and sprinkle some salt and garam masala. Let cook 1-2 min. Reduce heat to low, cover and let simmer 20 minutes. Keep checking on it to stir and prevent sticking. As the tomatoes and other veggies become soft mash them with your spatula to create a tomato sauce. Taste your sauce. Add more salt and garam masala as needed.

Can turn off and leave covered as you semi cook your chicken in a separate skillet. You will add this semi cooked chicken and all the drippings to the tomato curry sauce.

Cover the chicken well with the tomato sauce. Turn on medium low covered and let the chicken slowly simmer for at least 20-30mins. You could also cook this on very low for one hour or longer for more rich flavor development I prefer to do this on weekends when I'm not in a rush to eat.

I have never made this in a crock pot but you could definitely experiment with that. I think it would likely turn out delicious cooked on very low all day in a crock pot.



Ingredients for the Green Chile Yogurt Chutney

1 cup Organic yogurt (NOT greek yogurt!!!) Greek yogurt really messes up the flavor

1 large handful of cilantro

1 serrano pepper, seeds removed

a little sprinkle of garlic power and salt

Directions:

Throw all these ingredients in the blender, and your chutney is done. Keep in the fridge in a mason jar for 3 days. Taste great on salads, rice, as a veggie or pita bread dip.


Ingredients for the Cauliflower Rice

1 package of frozen cauliflower rice

1 tablespoon of butter or ghee

1 teaspoon garlic powder

salt to taste

garnish with fresh cilantro

Directions:

Melt the butter on the skillet, add your frozen cauliflower rice. Stir frequently. Add garlic powder and salt. Takes about 10 mins to cook on medium high heat, it's done once most of the moisture is removed. Garnish with cilantro.


Ingredients for the Salad

1 cucumber

1 tomato

Optional: raw onion, chickpeas & lemon juice

The salad is very basic I just finely dice cucumber and tomato. But you can add lemon juice, onion, and chickpeas if you like.


Assemble your bowls

I like to make one half of the bowl cauliflower rice, and the other half of the bowl a piece of chicken with the tomato curry sauce. Then on the top & bottom of the bowl I add the raw salad, and green yogurt chutney. For extra heat; if you have left over raw ginger, serrano pepper, and cilantro you can garnish with a few small pieces of these. The raw ginger is traditionally cut up into small match sized slices.




7 views0 comments