Chicken and zucchini curry with cauliflower rice

Boasting rich flavours, this chicken and zucchini curry with cauliflower rice is a perfect addition to a diabetes-friendly meal plan. Easy to make and low carb, it’s tasty, satisfying, and a perfect option for lunch or dinner. And if you don’t care for zucchini, you can simply replace it with your vegetable of choice and it will still taste amazing.

Ingredients

For curry:

• Boneless chicken, 450g, cut into cubes
• 2 medium zucchini, cut into cubes
• 2 medium tomatoes, pureed
• 1 medium onion, diced
• 1 lemon, juiced
• 2 garlic cloves, minced
• 2-3 green chillies, finely chopped
• Water, ½ cup
• Olive oil, 2 tbsp
• Grated ginger, ½ tsp
• Red chilli flakes, ½ tsp
• Curry powder, ½ tsp
• White cumin seeds, ½ tsp
• Ground coriander, ½ tsp
• Ground cinnamon, ¼ tsp
• Pinch of turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish

For rice:

• Cauliflower florets, 1½ cups (400g), grated
• 1 small onion, diced
• Olive oil, 1 tbsp
• White cumin seeds, ½ tsp
• Garlic paste, ¼ tsp

Method

1. Heat the oil in a large pan over medium heat. Add the onion and sauté until golden brown.
2. Add the garlic and cumin seeds, sautéing for a few seconds (until aromatic), then add the red chilli flakes, curry powder, turmeric, ground coriander, cinnamon and salt. Stir until thoroughly mixed, then add the tomato puree, cover with a lid and simmer for 5-7 minutes.
3. Add the chicken and cook for 2-3 minutes at high heat, stirring constantly. Then lower the heat and let it simmer for 5-7 minutes, stirring occasionally.
4. Add the zucchini, green chillies, lemon juice and water, cover with a lid, and simmer until the zucchini and chicken are cooked through and the curry has thickened.
5. Add grated ginger and stir through, then garnish with fresh coriander.

‍For rice:

1. Heat the oil in a pan over medium heat. Add the onion and sauté until golden brown.
2. Add the garlic and cumin seeds, sautéing until aromatic (a few seconds).
3. Add the grated cauliflower and sauté for no more than 3-4 minutes (if cooked longer it can turn mushy).
4. Remove the rice from the heat, transfer to a serving bowl, and serve with the hot chicken curry.

Nutritional information

Per serving:

Calories - 375kcal

Fat - 18.49g

Carbohydrate - 18.96g

Protein - 35.42g

Sodium - 915mg

Sugar - 6.98g

Fibre - 4.1g