Chicken Vindaloo: A Keto-Friendly Dish?

Chicken vindaloo is a popular Indian curry dish that is keto-friendly. It is a variation of the Portuguese dish carne de vinha d'alhos, which is meat marinated in wine and garlic. The keto version of chicken vindaloo typically involves marinating the chicken in a spice mixture and then cooking it with vegetables to create a wholesome stew. This dish is usually served with cauliflower rice or other low-carb sides.

Chicken Vindaloo recipe

Chicken Vindaloo is a popular Indian curry known for its spicy and tangy flavor combination. It is a highly spiced curry dish that originated in the Goa region of India. The word "vindaloo" comes from the Portuguese dish "carne de vinha d'alhos," a dish of meat marinated in wine vinegar and garlic.

Ingredients:

• 2 pounds chicken thighs, chopped
• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 2 serrano peppers, chopped (or use Indian peppers if you can obtain them)
• 1 tablespoon tomato paste
• Salt and pepper, to taste

For the Vindaloo Marinade:

• 1/2 cup white vinegar
• 6 cloves garlic, minced
• 2 tablespoons spicy red chili flakes (I used ghost pepper flakes for an EXTRA kick)
• 1 teaspoon coriander
• 1 teaspoon mustard powder
• 1/2 teaspoon cinnamon
• For serving: cooked rice, fresh herbs, extra chili flakes

Method:

Marinate the Chicken:

The vindaloo marinade is the most important part of this dish, as it imparts an immense amount of flavor. Vinegar is a MUST, as is garlic. From there, we're adding in a number of pungent spices to make this amazing, including paprika, ginger, coriander, turmeric, mustard powder, cumin, cinnamon, and a healthy dose of spicy red chili flakes, and salt and pepper, of course.

Whisk all of the seasonings together with the vinegar, then pour it over the skinless chicken in a bowl. Or, use a plastic bag that you can seal. This is your curry paste. The chicken should be cut into bite-sized pieces.

Refrigerate the chicken for at least 1 hour, though you'll get better results if you let it marinate overnight.

Cook the Onion and Peppers:

Heat the oil in a large skillet to medium heat. Next, cook your onion and chili pepper a few minutes to soften them up. I used spicy serrano peppers here, though you can use milder peppers for a version with less heat.

Cook the Chicken:

Next, add the chicken (along with the marinade) and stir. Cook it for about 5 minutes, stirring occasionally.

Add the tomato paste and salt and pepper to taste. Cook another minute, stirring.

Simmer the Vindaloo:

Add 1/2 cup of water (or chicken broth for extra flavor) and stir until the mixture thins out and becomes a sauce. You can add more water if needed. Reduce the heat and let it simmer for 15-20 minutes, until the chicken cooks through and the flavors develop. You can let it simmer longer if you'd like.

If the vindaloo sauce becomes too thick, just stir in a bit more water or broth until it reaches the consistency you prefer. It will thicken in the pan. It should be the consistency of a good gravy.

Serving Chicken Vindaloo:

Serve chicken vindaloo over steamed rice and garnish with fresh herbs and extra spicy chili flakes. Basmati rice is a nice choice, as is a side of naan bread.

If it is too spicy, serve it alongside an Indian Raita, which is made from spiced yogurt. It has a nice cooling effect.

Storage and Leftovers:

Chicken vindaloo will last up to 5 days in the refrigerator in a sealed container. To enjoy it again, simply warm it in a pot on the stove over gentle heat. Or, warm it in the microwave.

You can also freeze it for 3 months in vacuum-sealed bags or freezer containers.

Keto-friendly side dishes

Chicken vindaloo is a keto-friendly variation of the popular Indian curry dish. It is traditionally served with rice or naan, but to keep it keto-friendly, it can be paired with low-carb cauliflower rice or sauteed green beans.

• Mashed cauliflower with butter, cream cheese, parmesan cheese, and chicken broth.
• Low-carb cauliflower stuffing with sausage for added protein.
• Cheesy baked asparagus- the best way to eat asparagus.
• Low-carb cauliflower "mac" and cheese.
• Keto coleslaw- a great side dish for BBQs and potlucks.
• Lemon garlic kale salad- a flavourful and effortless side dish with simple ingredients like kale, toasted almonds, and parmesan.
• Roasted vegetables- a mix of roasted low-carb veggies like asparagus, broccoli, or cauliflower, drizzled with avocado oil and seasoned well.
• Bacon avocado "fries"- a delicious side that goes with everything from biscuits to cauliflower soup.
• Cheesy keto basil zucchini- a great way to use up your summer zucchini harvest, packed with basil and garlic.
• Keto green bean casserole- a savoury comfort dish with a homemade cream of mushroom and a layer of crispy fried onions.

History of Vindaloo

The history of vindaloo is as intriguing as its flavour. While the dish is now associated with India, its origins lie in Portugal, over 5,500 miles to the west. The dish travelled to India via Portuguese explorers in the 15th century, where it was adapted by the local community in Goa.

The name vindaloo is derived from the Portuguese "carne de vinha d'alhos", or "carne de vinho e alhos", which translates as "meat in wine and garlic". In Portugal, the dish was a watery stew cooked with pork or beef, vinegar, and garlic.

When the Portuguese arrived in India, they had to adapt the dish to local ingredients. As there was no wine vinegar in India, Franciscan priests made their own from palm wine. Local ingredients like tamarind, black pepper, cinnamon, cardamom, and cloves were also incorporated. The most important addition was chilli peppers, which were imported from the Americas to India as part of the Columbian food exchange.

Vindaloo was introduced to the British by Goan Catholic cooks in the 1800s. The British favoured these cooks as they had no issues handling beef, pork, and alcohol due to their religious and caste backgrounds. Vindaloo gained popularity in Britain in the 1970s when a large number of Indian restaurants opened in the UK. However, the British version of vindaloo lost the subtle flavours of the original dish and became known as a fiery, spicy curry.

How to make Chicken Vindaloo in an Instant Pot

Chicken vindaloo is a delicious Indian curry dish that is bursting with flavor and definitely a food staple. The best part about this easy Indian food recipe is that it gets ready in under 30 minutes!

Ingredients:

• Boneless skinless chicken thighs
• Onion
• Ginger
• Garlic
• Oil
• White vinegar
• Diced tomatoes
• Salt
• Spices (garam masala, smoked paprika, cayenne pepper, ground coriander, ground cumin, turmeric)
• Water

Method:

• In a large microwavable bowl, heat the onions, garlic, ginger and oil for 5-7 minutes until the vegetables are browned on the edges.
• Pour the veggies into a blender and combine with all other ingredients except turmeric, water and chicken. Blend into a smooth paste.
• Place the chicken in a bowl and coat with the spice and vegetable mixture. Stir well to coat the chicken. Wash out the blender bowl with the 1/4 cup water and pour that over the chicken as well. Mix.
• Add turmeric now (adding it earlier could stain your blender bowl) and marinate for 30 minutes to 8 hours.
• Pour the chicken and marinade into your Instant Pot.
• Cook on High Pressure for 5 minutes, and allow the pressure to release naturally for 10 minutes. Release any remaining pressure.
• Depending on your chicken and how much water it releases, you may need to remove the chicken pieces and evaporate some of the water by using the Sauté function to cook the sauce down.

Tips:

• You can make the sauce in the morning and marinate the chicken. Then, at dinner time, all you have to do is cook the chicken in the Instant Pot!
• You can customize how spicy the Chicken Vindaloo is by adjusting how much cayenne you use.
• Make sure to add turmeric last as it may stain your blender when you make the sauce.

How to make Chicken Vindaloo from scratch

Chicken vindaloo is a keto-friendly variation of the popular Indian curry dish from the western coast of India. Here is a step-by-step guide on how to make chicken vindaloo from scratch:

Ingredients:

• Chicken thighs (boneless and skinless)
• Onion (sliced or chopped)
• Garlic (cloves or minced)
• Ginger (sliced or grated)
• Oil (olive or any neutral oil)
• Spices: turmeric, cardamom, cinnamon, coriander, cumin, paprika, cayenne pepper, garam masala, mustard seeds, black peppercorns, etc.
• Vinegar (red wine, apple cider, malt, or any variety)
• Tomato (pureed or diced)
• Salt
• Sugar
• Water

Optional Ingredients:

• Coconut milk
• Carrots
• Cauliflower
• Cilantro
• Bay leaf
• Chicken broth
• Potatoes

Instructions:

• Prepare the vindaloo paste by blending or grinding the spices, red chillies or chilli powder, vinegar, ginger, and garlic. You can also add a tiny pinch of salt to enhance the flavour.
• Marinate the chicken pieces with the vindaloo paste, turmeric, and salt. Refrigerate for at least an hour or overnight. If using bone-in chicken, marinate for no longer than 2-3 hours.
• Heat oil in a pan and sauté the onions until they are soft and translucent or lightly browned.
• Add the marinated chicken to the pan and sauté for a few minutes.
• Pour in the tomato puree or diced tomatoes and continue to sauté.
• If the mixture becomes too dry, add some hot water to the pan.
• Cover the pan and cook on medium to low heat until the chicken is fully cooked.
• If desired, add potatoes, carrots, or cauliflower to the curry and cook until tender.
• Garnish with chopped cilantro and serve.

Tips:

• Adjust the spice level to your preference. You can use less spicy chillies or omit the cayenne pepper if you don't want it too hot.
• If using a blender, add the turmeric later as it may stain the blender bowl.
• You can make the vindaloo paste ahead of time and refrigerate it for up to 2 months.
• For a thicker sauce, add a few small potatoes which can disintegrate into the sauce.
• Serve with cauliflower rice, steamed rice, naan, or any Indian flatbread.

Enjoy your homemade Chicken Vindaloo!

Frequently asked questions