One-pot butter chicken for keto dieters – and everyone else

This recipe always works and, considering how easy it is to throw together, I’m always amazed by how delicious it is. The recipe was inspired both by my time living in Abu Dhabi and by my stint on the keto diet. Since living in the Middle East, I have become even more obsessed with Indian food, as it’s cooked so authentically there – butter chicken having been my usual order.

During my time on the keto diet (which is essentially a high-fat, high-protein and low-carb diet), I created a selection of recipes imitating some of my usual favourites, such as butter chicken, but with a lower amount of carbs.

Initially, I feared that substituting normal rice with broccoli and cauliflower rice might have felt like a punishment, but it’s a twist on the dish that I still crave to this day (even without being on the keto diet).

This is an impressive dinner to make for your friends and family, without having to put in too much effort. You can make it vegetarian by substituting the chicken with a meat-free version, or vegan by swapping the dairy cream for coconut cream, the chicken for baked firm tofu, and the butter for a vegan alternative.

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Ryan Mangan is a human anatomy graduate from NUI Galway with an interest in all things cooking, nutrition and health. He shares his recipes on Instagram at @TheFoodAnatomist

Ryan Mangan’s one-pot butter chicken

Serves 3

Ingredients
500g chicken breast (approx 3 breasts)
2 tbsp ground cumin
2 tbsp smoked paprika
1 tbsp curry powder
1 tbsp garlic powder
1 tbsp ginger powder
1 tsp dried chilli flakes
50g butter
150ml cream
500g tomato passata
Oil for cooking
Salt and pepper to taste
300g cauliflower, broccoli or regular rice
Fresh coriander, to garnish

Method

1 Measure out the spices, butter, cream and tomato passata. Dice the chicken breasts into equal pieces.

2 Drizzle a tablespoon of oil on to a large pan over medium heat. After one minute, add the diced chicken pieces and fry for five minutes, stirring frequently.

3 Add the spices, salt and pepper to the pan and stir for another two minutes. Add the butter and stir the contents of the pan for another two minutes.

4 Add the tomato passata and cream to the pan and mix well until there is an even colour throughout the sauce. Leave the sauce to simmer under low heat for 10 minutes.

5 Cook the rice according to the packet. I used broccoli and cauliflower rice which come in microwavable bags. Regular rice can also be used.

6 Put rice and butter chicken into three bowls. Garnish with some fresh coriander.