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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.
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
Serving size about 2 cups
Nutritional values (per 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
- 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.
- Dice the chicken into medium pieces and place on a pan greased with a tablespoon of ghee, butter or coconut oil.
- Cook for about 15 minutes. When done, set aside.
- Meanwhile, peel and mash the garlic and zest the lemon. Make sure you use organic, unwaxed lemons.
- 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.
- 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.
- If you eat dairy products, add the parmesan cheese and mix well. Serve immediately or store in the fridge for up to 4 days.
Mediterranean Chicken Risotto
Step by Step
Ingredients
- 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
- 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.
- Dice the chicken into medium pieces and place on a pan greased with a tablespoon of ghee, butter or coconut oil.
- Cook for about 15 minutes. When done, set aside.
- Meanwhile, peel and mash the garlic and zest the lemon. Make sure you use organic, unwaxed lemons.
- 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.
- 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.
- If you eat dairy products, add the parmesan cheese and mix well. Serve immediately or store in the fridge for up to 4 days.
Nutrition (per serving, about 2 cups)
Calories513kcal
Net Carbs6.2g
Carbohydrates10.2g
Protein42.9g
Fat33.4g
Saturated Fat13g
Fiber4g
Sugar3.3g
Sodium815mg
Magnesium81mg
Potassium1,059mg
Detailed nutritional breakdown (per about 2 cups)
| Total per about 2 cups |
| 6.2 g | 42.9 g | 33.4 g | 513 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 3.6 g | 2.3 g | 0.3 g | 30 kcal |
| Chicken, breast (without skin, raw) |
| 0 g | 33.8 g | 3.9 g | 180 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.4 g | 0.3 g | 5.7 g | 55 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Lemon zest (peel), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Basil, fresh |
| 0 g | 0.1 g | 0 g | 0 kcal |
| Oregano, fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Thyme, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Parmesan cheese |
| 0.5 g | 5.4 g | 3.9 g | 59 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Avocado Pistachio Pesto, homemade (KetoDiet blog) |
| 1.2 g | 1 g | 12 g | 118 kcal |
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