Keto: Quick Butter Chicken
with Roasted Cauliflower & String Beans
Cooking time
15 minutes
Servings
2/4
Calories
520 /serving
Keto recipes are all about minimizing carbs and focusing on fat-burning foods—but there’s no need to be on the diet to dig into the deliciousness. When you’re craving butter chicken, it can never come fast enough. This 15-minute doozy delivers the goods with a minimum of fuss and a minimum of carbs. Ditch the usual rice for satisfying veggie sides in the form of cauliflower and string beans, roasted to golden under a sprinkle of Indian-style spices. Sear chicken breasts to their juicy best, ready to receive this stellar sauce built from onions, garlic, tomato paste, cream—and, yes, butter.
We will send you:
- 2 Chicken breasts
- 15ml Minced garlic
- 200g String beans
- 200g Cauliflower florets
- 50g Diced onions
- 30ml Tomato paste
- 60ml Heavy cream
- 12g Mellow Mumbai spices (garlic purée, sea salt, coriander, ginger purée, paprika, cumin, turmeric, fennel seeds, dried fenugreek leaves, black peppercorn)
Contains: Milk
You will need:
Medium pan
Sheet pan
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
29 g
Saturated Fat
15 g
Sodium
470 mg
Total Carb
23 g
Sugars
9 g
Protein
44 g
Fibre
6 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Remove the stem ends of the string beans. On a lined sheet pan, toss the cauliflower (halve if large) with a drizzle of oil, ½ the spices and S&P. Roast, 12 min., until partially cooked. Remove from the oven, stir and add the string beans, a drizzle of oil and S&P; toss well. Roast, 5 to 8 min., until the vegetables are tender.
Cook the chicken
Meanwhile, in a medium pan, heat a drizzle of oil on medium-high. Pat the chicken* dry with paper towel; season with S&P. Cook, partially covered, 6 to 8 min. per side, until cooked through. Transfer to a cutting board and keep warm, leaving any browned bits in the pan. Reserve the pan. Let rest for 5 min. before slicing against the grain.
Make the sauce
In the reserved pan, heat a drizzle of oil on medium. Sauté the onions and garlic, 1 to 2 min., until fragrant. Add the tomato paste and cook, stirring constantly, 30 sec. to 1 min., until dark red. Add the cream, ½ cup water (double for 4 portions), the remaining spices and S&P; bring to a boil. Reduce the heat to low and cook, stirring occasionally, 2 to 3 min., until the sauce has slightly thickened. Off the heat, add 2 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the vegetables and chicken between your plates. Spoon the sauce over. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
