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overhead shot of Indian chicken in a large skillet
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3.67 from 3 votes

Low Carb Indian Chicken Skillet

This low carb Indian chicken skillet has incredible flavor with spiced cauliflower rice, chicken thighs and green beans. Easy to prep ahead for grab and go lunches.
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Lunch
Cuisine: Indian
Diet: Diabetic
Servings: 4
Calories: 207kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 lb boneless skinless chicken thighs see note 1
  • salt & pepper
  • ¼ cup water
  • 1 teaspoon cumin
  • 1 teaspoon curry powder see note 2
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon ground coriander
  • ½ teaspoon garam masala
  • ½ teaspoon salt
  • ¼ cup tomato sauce see note 3
  • ½ head cauliflower riced; roughly 4 cups; see note 4
  • 1 ½ cups green beans fresh or frozen; see note 5

To serve

  • plain yogurt (optional)

Instructions

  • Prepare spices- Start by measuring out all spices, placing them in a small bowl.
  • Cook chicken- Add 1 tablespoon olive oil to a non-stick skillet. Add chicken thighs to the pan, and cook for 5 minutes per side. Transfer to a clean plate.
  • Cook spices- Add spices to the pan, then add water and stir with a spatula to make a paste. Simmer for 2 minutes, stirring consistently.
  • Add tomato sauce- Add the tomato sauce to the spices, and mix until completely combined.
  • Cook cauliflower rice- Add the riced cauliflower to the pan, and toss in the tomato/spice mixture. Add the green beans on top. Cook, stirring frequently, for 2-4 minutes, or until cauliflower and green beans are softened slightly.
  • Serve or store- Top the cauliflower rice and green beans with chicken and enjoy immediately, or store for later.

Video

Notes

1- chicken thighs may be swapped for bone-in or boneless skinless chicken breasts; adjust cook time as needed.
2- using mild curry powder, this recipe was not spicy. Use medium or hot curry powder, or add a bit of cayenne to spice things up.
3- this does not refer to ketchup but rather to a mixture of pureed tomatoes; is sometimes called passatta
4- store bought cauliflower rice can vary greatly in size; adjust cook time as needed and do not overcook
5- if using fresh green beans, cook them with the chicken before adding them back to the cauliflower rice
Meal Prep
  1. Divide cauliflower rice and chicken between four meal prep containers.
  2. Store in the fridge for up to 4 days.
  3. Reheat in the microwave until steaming hot.
  4. Enjoy!

Nutrition

Serving: 1meal prep bowl | Calories: 207kcal | Carbohydrates: 8g | Protein: 24g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 107mg | Sodium: 497mg | Potassium: 639mg | Fiber: 3g | Sugar: 3g | Vitamin A: 380IU | Vitamin C: 40.8mg | Calcium: 46mg | Iron: 2.3mg