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Low-Carb Mediterranean Chicken Risotto

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Original recipe posted at PeaceLoveAndLowCarb.com as a guest post.

When I started following a low-carb paleo-friendly diet a few years ago, I was always trying to find substitutes for high-carb foods. After getting keto-adapted, most cravings went away. The only reason I use cauli-rice zoodles or pancakes & waffles is that I like them, not because I miss their high-carb alternatives.

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Cauliflower is my favourite substitute for both rice and potatoes. I have successfully used it in many keto recipes including my Low-Carb Egg Fried Rice, Keto Mexican Rice and even Cauliflower Crust Pizza.

So, I thought this was a perfect recipe to give to Kyndra at Peace, Love and Low-Carb. Starting from today, I will be guest posting for her blog for the next few months. All my recipes will be: savoury, keto-friendly, easy to prepare and using commonly found ingredients.

This recipe, which can now be found on Kyndra's blog, meets all the above requirements. As many of you know, I love Mediterranean cuisine, so it's a double winner. So head over to Kyndra's blog and try my Mediterranean Low-carb Risotto and discover her amazing low-carb recipes!

Hands-on Overall

Nutritional values (per serving, about 2 cups)

Net carbs6.2 grams
Protein42.9 grams
Fat33.4 grams
Calories513 kcal

Calories from carbs 5%, protein 35%, fat 60%

Total carbs10.2 gramsFiber4 gramsSugars3.3 gramsSaturated fat13 gramsSodium815 mg(35% RDA)Magnesium81 mg(20% RDA)Potassium1,059 mg(53% EMR)

Ingredients (makes 4 servings)

  • 1 small head cauliflower (480 g/ 16.9 oz)
  • 4 medium chicken breasts, skinless and boneless (600 g/ 1.3 lb)
  • 1/4 cup heavy whipping cream or coconut milk (60 ml/ 2 fl oz)
  • 1/2 cup pesto (125 g/ 4.4 oz) - you can make your own pesto
  • 2 cloves garlic, crushed
  • 1 1/2 tsp fresh lemon zest
  • 2 tbsp freshly chopped such as basil, oregano and thyme or 1-2 tsp dried herbs
  • 2 tbsp ghee or virgin coconut oil (30 ml)
  • sea salt and black pepper, to taste
  • Optional: 4 tbsp grated parmesan cheese, or to taste for topping

Instructions

  1. Prepare the cauliflower rice. Remove the leaves and the hard centre core of the cauliflower and cut into florets. Wash the cauliflower and drain well. Once dry, grate with a hand grater or in a food processor with a grating (or regular) blade. Pulse until it looks like rice. A grating blade will make it look closer to real rice.
  2. Dice the chicken into medium pieces and place on a pan greased with a tablespoon of ghee, butter or coconut oil.
  3. Cook for about 15 minutes. When done, set aside.
  4. Meanwhile, peel and mash the garlic and zest the lemon. Make sure you use organic, unwaxed lemons.
  5. Grease another pan with the remaining ghee, butter or coconut oil and add the mashed garlic and lemon zest. Cook briefly over medium heat until light golden.
  6. Add the cauli-rice, increase the temperature to medium-high and cook for about 5 minutes stirring frequently. The time depends on how soft you prefer the “cauli-rice” to be. Add the pesto, chopped herbs and cream (or coconut milk). Cook for another 1-2 minutes and set aside. Season with freshly ground black pepper and salt.
  7. If you eat dairy products, add the parmesan cheese and mix well. Serve immediately or store in the fridge for up to 4 days. Low-Carb Mediterranean Chicken Risotto

Ingredient nutritional breakdown (per serving, about 2 cups)

Net carbsProteinFatCalories
Cauliflower rice, homemade (cauli-rice, KetoDiet app)
3.6 g2.3 g0.3 g30 kcal
Chicken, breast (without skin, raw)
0 g33.8 g3.9 g180 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.4 g0.3 g5.7 g55 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
Lemon zest (peel), fresh
0 g0 g0 g0 kcal
Basil, fresh
0 g0.1 g0 g0 kcal
Oregano, fresh
0.1 g0 g0 g1 kcal
Thyme, fresh
0 g0 g0 g0 kcal
Ghee
0 g0 g7.5 g68 kcal
Parmesan cheese
0.5 g5.4 g3.9 g59 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Paleo Avocado Pesto, homemade (KetoDiet blog)
1.2 g1 g12 g118 kcal
Total per serving, about 2 cups
6.2 g42.9 g33.4 g513 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (6)

Hi!!! On the recipe it says optional: 1 cup parmesan cheese... is that ingredient included in the nutrient profile per serving listed on the recipe?? I think prob not... but just checking! Thanks!

Reply

Hi Becky, no the parmesan is not included in the nutrition facts.

Reply

Love this one! Made it with the red pesto from your blog, it was ready in no time!

Reply

Thanks Emily!

Reply

Just what I needed! Thank you for sharing.

Reply

Thanks! 😊

Reply