Chicken Karahi (Low-Carb Version)
Nutrition Facts
A beloved Pakistani stir-fried chicken curry cooked in a wok-like pot called a karahi. This low-carb, diabetes-friendly version avoids carb-heavy additives, resulting in a dish with about 2 grams net carbs per serving without compromising on authentic flavor.
Health Highlights: High-Protein & Keto-Friendly
This dish is almost entirely protein and healthy fats, with carbs only from tomatoes and yogurt. It's an excellent high-protein, low-carb entrée that won't cause blood sugar spikes.
Ingredients (Serves 6)
- 2 tbsp ghee or cooking oil
- 2 tbsp fresh ginger, finely chopped
- 1.5 lbs (≈680 g) boneless, skinless chicken thighs, cut into pieces
- 1½ tsp salt
- 2 tsp garlic paste
- 3 medium tomatoes, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp red chili powder
- ½ tsp turmeric powder
- 1 tsp ground black pepper
- 1 tsp garam masala
- ½ cup plain yogurt, room temperature
- Fresh ginger, green chilies, and cilantro for garnish
Preparation Steps:
1. Sear Chicken: Heat ghee in a karahi over high heat. Add chicken and 1 tsp salt. Fry until lightly browned (5-6 minutes).
2. Add Aromatics: Add ginger and garlic paste. Sauté for 1-2 minutes until fragrant.
3. Cook Tomatoes: Add tomatoes, reduce heat to medium, cover, and cook for 5-7 minutes until soft. Mash the tomatoes into a sauce.
4. Spice it Up: Stir in all ground spices. Cook on medium-high for 2-3 minutes, stirring frequently.
5. High-Heat Reduction: Increase heat to high and cook uncovered until the sauce thickens and oil starts to separate (5-8 minutes).
6. Finish with Yogurt: Turn heat to low. Stir in yogurt and cilantro. Simmer for 1-2 minutes. Do not boil.
7. Garnish and Serve: Garnish with ginger julienne, green chilies, and cilantro. Serve hot.
Nutritional Info (per serving):
Approximately 192 calories, 2 g net carbs, about 25 g protein, and 11 g fat. An excellent high-protein, low-carb entrée for diabetics.