Chicken Korma: A Keto-Friendly Delight?

Chicken korma is a traditional Indian dish with many variations, but all are full of flavour. It typically consists of meat or vegetables braised with yoghurt or cream, and infused with spices to create a thick sauce. It is possible to make a keto-friendly version of this dish, substituting white rice with cauliflower rice and yoghurt with coconut cream. This version is low-carb, gluten-free, tangy, and flavourful, and can be served with cauliflower rice.

Chicken Korma recipe and ingredients

Chicken Korma is a South Asian dish that originated from Mughlai cuisine. It is typically made by braising chicken with yoghurt, cream, and spices to create a thick, creamy sauce. Here is a keto-friendly recipe for Chicken Korma that serves 5 people.

Ingredients:

• 3 cloves of garlic, peeled
• 1 ½ inch piece of fresh ginger root, peeled and chopped
• 2 ½ tablespoons of ghee or butter
• ½ medium-sized onion, minced
• 1 teaspoon of ground coriander
• 1 teaspoon of garam masala
• 1 teaspoon of ground cumin
• 1 teaspoon of ground turmeric
• 1 teaspoon of chilli powder
• 3 skinless, boneless chicken breast halves, diced
• ⅓ cup of tomato sauce
• ⅓ cup of chicken broth
• ½ cup of unsweetened plain Greek yoghurt or unsweetened plain coconut milk yoghurt (for paleo/dairy-free)
• ¼ cup of almond butter
• Salt, to taste

Method:

Place the garlic and ginger in a food processor and blend until smooth. Set aside. Heat the ghee or butter over medium heat and add the onion. Cook until soft, which should take about 3 to 5 minutes. Add the garlic and ginger paste, then mix in the coriander, garam masala, cumin, turmeric, and chilli powder. Stir until combined.

Next, stir in the diced chicken and cook for about 5 minutes. Pour the tomato sauce and chicken broth over the chicken, heating until the broth starts bubbling. Cover the pan, reduce the heat, and simmer for 15 minutes, stirring occasionally.

In a food processor, add the almond butter, coconut milk, and yoghurt. Process until smooth. Stir this mixture into the chicken and sauce, then cover and simmer on low heat for 10 to 12 minutes, stirring occasionally. Serve with cauliflower rice for a keto-friendly option.

Nutritional Information:

• Calories: 296
• Carbohydrates: 8g
• Protein: 29g
• Fat: 17g
• Saturated Fat: 6g
• Fiber: 3g
• Sugar: 3g

Korma's history and variations

Korma, or qorma, is a dish that originated in the Indian subcontinent, more specifically in the Mughal court kitchens. It is a dish consisting of meat or vegetables braised with yogurt, water, or stock, and spices to produce a thick sauce or gravy. The name is derived from the Urdu word qorma, meaning "braise", which refers to the cooking technique used in the dish.

Korma is a characteristic Mughal dish and can be traced back to the 16th century and the Mughal expansion into South Asia. The dish is often associated with prestige and royalty rather than an everyday meal. It is said that if a cook could prepare a Korma, they could cook for the Mughal court. The Kashmiri Rogan Josh and Do Piaza are variations of the Korma.

There are several variations of Korma, including the use of different meats such as lamb, goat, chicken, beef, or game, and the combination of meat and vegetables such as spinach and turnip. The dish can also be made with cream or coconut milk instead of yogurt, as in the case of South Indian Korma. The flavour of a Korma is based on the mixture of spices used, including ground coriander and cumin, and the technique of slow cooking with moist heat and a minimum of added liquid.

In the United Kingdom, Korma is a popular dish in curry houses, often featuring almonds, cashews, or other nuts, and coconut or coconut milk. Chicken Korma has been cited several times as the most popular curry in the UK. Navratan Korma is a vegetarian variation of the dish, made with vegetables and either paneer (an Indian cheese) or nuts, or sometimes both.

Keto-friendly foods and diet types

Chicken korma is a delicious, creamy, and savory dish, but is it keto-friendly? The answer is yes, but with some modifications. Typically, chicken korma is made with chicken, yogurt or cream, and various spices. To make it keto-friendly, you can use yogurt instead of cream, and cook with ghee or olive oil instead of regular oil. This dish is a tasty, low-carb, gluten-free option and can be served with cauliflower rice to keep it keto-friendly.

Now, let's explore keto-friendly foods and diet types in more detail. A keto diet is a low-carb, high-fat, and moderate-protein eating pattern that can offer various health benefits. Here are some keto-friendly foods and guidelines:

• Animal proteins: Fatty fish like salmon, meat, and poultry are excellent choices. Eggs are also a great source of protein and healthy fats.
• Dairy and dairy alternatives: Cheese, plain Greek yogurt, cottage cheese, cream, and certain plant-based milks like soy, almond, or coconut milk are keto-friendly.
• Green leafy vegetables: Spinach, kale, and Swiss chard are examples of nutrient-dense, low-carb veggies.
• High-fat veggies: Avocados and olives are unique among vegetables due to their high-fat content and are excellent additions to a keto diet.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, and seeds like chia seeds and flaxseeds are healthy, high in fat, and low in carbs.
• Berries: Raspberries, strawberries, and blackberries are lower in carbs than other fruits and are rich in antioxidants.
• Dark chocolate and cocoa powder: Opt for dark chocolate with a minimum of 70% cocoa solids, as it's rich in antioxidants and may offer heart-health benefits.
• Healthy oils: Olive oil, coconut oil, avocado oil, butter, and ghee are excellent choices for cooking and adding healthy fats to your diet.

In addition to these foods, unsweetened coffee, tea, and sparkling water are great beverage options on a keto diet.

When it comes to keto diet types, there are four main variations:

• Standard ketogenic diet (SKD): This is the most common form, which involves a very low-carb, moderate-protein, and high-fat approach.
• Cyclical ketogenic diet (CKD): This involves periods of higher carb intake, such as five ketogenic days followed by two high-carb days.
• Targeted ketogenic diet (TKD): This allows for more flexibility, as you can add carbs around workout sessions.
• High-protein ketogenic diet: This is similar to a regular diet but includes a higher protein intake.

It's important to note that the keto diet may not be suitable for everyone, and it's always best to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto. Additionally, it's crucial to be mindful of portion sizes and track your carbohydrate intake to ensure you stay within the recommended range for ketosis.

How to make keto chicken korma

Chicken korma is a delicious, savory, and tangy South Asian dish that can be made keto-friendly. Here is a step-by-step guide on how to make Keto Chicken Korma:

Ingredients:

• 3 cloves garlic, peeled and chopped
• 1-inch piece of fresh ginger root, peeled and chopped
• 2-3 tablespoons of ghee or butter
• ½ medium-sized onion, minced
• Spices: 1 teaspoon each of ground coriander, garam masala, cumin, turmeric, and chili powder
• 3 skinless, boneless chicken breast halves, diced
• ⅓ cup tomato sauce
• ⅓ cup chicken broth
• ½ cup unsweetened plain Greek yogurt or coconut milk yogurt for a paleo/dairy-free option
• ¼ cup almond butter
• Salt and pepper to taste
• Fresh cilantro, chopped, for garnish (optional)

Optional Ingredients for Enhanced Flavor:

• Cardamom pods
• Star anise
• Cinnamon
• Bay leaves
• Cloves
• Curry powder
• Canned coconut milk
• Almond flour

Instructions:

• Place the garlic and ginger in a food processor and blend until smooth. Set this garlic-ginger paste aside.
• Heat the ghee or butter over medium heat. Add the onion and cook until soft, about 3-5 minutes.
• Add the garlic-ginger paste to the onion and mix well.
• Now, add the spices: coriander, garam masala, cumin, turmeric, chili powder, and any additional spices you wish to include. Stir until well combined.
• Stir in the diced chicken and cook for about 5 minutes, browning it lightly.
• Pour the tomato sauce and chicken broth over the chicken. Heat until the broth starts bubbling, then cover, reduce the heat, and let it simmer for about 15 minutes, stirring occasionally.
• In a food processor, blend the almond butter, yogurt, and coconut milk (if using) until smooth.
• Stir this almond butter-coconut milk mixture into the chicken and sauce. You can also add canned coconut milk here for extra creaminess.
• Cover and simmer the dish on low heat for about 10-12 minutes, stirring occasionally.
• Finally, season with salt and pepper to taste, and garnish with fresh cilantro if desired.

Your Keto Chicken Korma is now ready to be served! It goes well with cauliflower rice, keto naan bread, or shirataki rice. Enjoy the delicious, creamy, and tangy flavors of this keto-friendly dish!

Chicken Korma's health benefits

Chicken korma is a mild chicken dish that is often served with yogurt, sauce, or nuts. It is a good option for those on a keto diet as it is low in carbohydrates and can be made gluten-free. Here are some of the health benefits of chicken korma:

Weight Loss

The keto diet, which involves consuming low-carb and high-fat foods, can help with weight loss by making your body more efficient at burning fat. Chicken korma, being low in carbs and high in healthy fats like olive oil and ghee, can be a part of this diet and aid in weight loss.

Nutritional Value

Chicken korma is packed with nutrients. It contains protein from the chicken, healthy fats from oils and nuts, and various vitamins and minerals from the spices used. For example, turmeric, a common ingredient in korma, has anti-inflammatory properties, boosts brain function, and may help prevent cancer and Alzheimer's disease.

Flexibility for Dietary Restrictions

Chicken korma can be easily adapted for various dietary restrictions. For those who are dairy-free, coconut milk can be used instead of dairy cream or yogurt. For nut allergies, the nuts can be omitted or substituted with more yogurt or coconut milk. It can also be made gluten-free by using gluten-free ingredients.

Low in Added Sugar

Chicken korma does not contain large amounts of added sugar, as it gets its sweetness from natural ingredients like coconut, almonds, and onions. This makes it a healthier option than dishes with high amounts of processed or refined sugars.

Accompaniments

Chicken korma is often served with rice, naan, or roti. These accompaniments can add further nutritional value to the meal. For example, rice provides carbohydrates for energy, while naan and roti can contribute to your daily fiber intake.

Frequently asked questions