My rooster cauliflower curry is tremendous simple to make and full of taste. It’s a excessive protein, low carb dinner the entire household will take pleasure in. My youngsters inform me that it tastes higher than Indian takeout!
I really like a wholesome, balanced dinner, and this Indian-inspired rooster curry with cauliflower is one in every of my favourites.
Not solely is it out-of this-world scrumptious as a result of I make my very own (very simple!) curry paste. Additionally it is a high-protein, high-fibre meal that’s satisfying and filling.
My household goes wild for Indian curry and we regularly ordered take-out from our native restaurant. Now, we desire to make our personal. This manner, we will use high quality elements, eat extra greens and eat no MSG or added sugars.
And right here is another excuse why this recipe rocks: It’s hands-off. As an alternative of simmering the curry on the range, you place it within the oven and keep on together with your to-do checklist whereas it cooks. No stirring obligatory.
Should you like curry flavours, attempt my Thai inexperienced curry, this tremendous fast keto rooster curry and this keto rooster tikka masala.
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What’s To Love About This Recipe
I do know that rooster curry made within the oven is a bit of uncommon. However by roasting, the cauliflower turns into golden brown and tastes splendidly nutty. This makes all of the distinction!
Additionally, the rooster is a feast of textures. The thighs have crispy pores and skin and superbly tender meat infused with curry taste.
And final however not least, you do not even have so as to add a aspect of rice as a result of this recipe is a meal all by itself! This implies it’s naturally low in carbs (and good in your waistline).
Substances
Listed below are the elements you may want:
Rooster thighs: I purchased bone-in rooster thighs, however boneless thighs work as properly. Thigh meat is darker and far tastier than rooster breast. It turns into extremely tender within the oven and doesn’t dry out like rooster breast. In my view, it’s excellent for rooster curry.
Greens: Cauliflower, spinach and inexperienced beans. The cauliflower needs to be recent and never beforehand frozen. You could possibly purchase ready florets in a bag to avoid wasting time on the preparation. The spinach leaves and the beans add color and crunch.
For the sauce: Tomatoes, rooster inventory and pumpkin puree. The pumpkin is optionally available, however I extremely advocate it.
And listed below are an important elements: every little thing that goes into the home made curry paste!
We want onion, garlic, chili and ginger, all finely chopped.
After which we wish the next spices:
- mustard seeds
- cumin seeds
- floor coriander
- floor cumin
- floor turmeric
- paprika
- garam masala
See the recipe card for full info on elements and portions.
Directions
It’s easy to make a rooster and cauliflower curry. Listed below are the essential steps. Scroll all the way down to the recipe card for the detailed technique.
STEP 1
Toss the cauliflower florets and rooster skin-side up in a deep roasting tray with olive oil and sea salt, then bake within the oven.
STEP 2
In the meantime, make the curry paste. Use a pestle and mortar or mix every little thing in a small blender.
STEP 3
Fry the paste over medium/low warmth till the flavours launch. Add the tomato paste, chopped tomatoes, inventory and optionally available pumpkin puree. Simmer to scale back.
STEP 4
Take away the rooster and cauliflower and pour the tomato curry sauce into the casserole dish. Place the rooster again inside and proceed roasting.
STEP 5
Add the cauliflower again in, spoon over the sauce and bake till the rooster is crisp.
STEP 6
In the direction of the top, add the spinach and let it wilt.
Serve with blanched inexperienced beans and a dollop of pure yogurt.
Katrin’s Prime Suggestions
The pumpkin could sound like an uncommon addition to the curry sauce, however I dare you to belief me and provides it a go. It lends an exquisite richness and thickens the sauce on the identical time.
Additionally, a phrase concerning the spices. Omitting one or 2 of the spices as a result of you may have run out will not damage the curry. So long as many of the spices are there, this rooster cauliflower curry recipe WILL TASTE GREAT.
Variations
I used rooster thighs with the pores and skin on for optimum flavour. In fact, the recipe additionally works with rooster breast. Please word that breast meat cooks a lot faster within the oven. It solely takes 20-Half-hour.
To make the rooster curry additional creamy, add coconut cream or plain yoghurt to the sauce. This might tone down the warmth as properly.
If in case you have a cucumber at hand, why not flip the yoghurt topping right into a raita? Here’s a raita recipe that we regularly use.
Broccoli (florets or tenderstem) work properly rather than inexperienced beans.
Need to bulk up the recipe? I recommend including a can of chickpeas to the sauce. I did this not too long ago when my son had mates over. Teenage boys are hungry!
Recipe FAQs
In fact. For a cauliflower rooster curry on the stovetop, fry the rooster thighs in a frying pan till browned and put aside. Make the curry sauce as described within the recipe, then add the rooster to the sauce and simmer with the lid on for Half-hour. Subsequent, add within the cauliflower and proceed cooking for quarter-hour. Add the spinach and proceed cooking for an additional 5 minutes.
Serving Suggestion
My youngsters wish to eat this rooster cauliflower curry over basmati rice.
My husband and I desire to eat it by itself. There is no such thing as a want so as to add a aspect of cauliflower rice as a result of the recipe already comprises the cauliflower florets! It’s completely filling.
Generally, we serve it with home made keto naan bread.
Storing Leftovers And Meal Prep
Storage and Reheating: Retailer leftovers in an hermetic container within the fridge for as much as 3 days or within the freezer for as much as 3 months. Reheat single servings within the microwave. In fact, this fashion the rooster pores and skin will not crisp up. For crispy pores and skin, reheat the curry within the oven (200C / 400F) for round 5 minutes.
Meal Prep Tip: Should you meal prep a complete batch of this curry to freeze or serve later within the week, I like to recommend cooking it 10 minutes much less and omitting the beans. On the day you warmth it within the oven to eat, add these 10 minutes on and put together the beans recent. This manner, the beans keep crunchy and the cauliflower doesn’t grow to be mushy.
Extra Tasty Rooster Recipes
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Recipe
Rooster Cauliflower Curry
from Sugar Free Londoner
There’s nothing like a great Indian curry to feed a crowd! This rooster cauliflower curry recipe is full of flavour since you’re making your personal curry paste. It is a hands-off recipe that cooks within the oven.
Observe: The servings slider solely modifications the primary quantity in every line and never any subsequent quantities. Please make your personal calculations the place obligatory.
Directions
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Preheat the oven to 400F / 200C (electrical) or 250F / 180C (fan-assisted).
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Place the cauliflower florets and rooster pores and skin aspect up in a deep roasting tray and toss with 1.5 tablespoon of olive oil and about ¼ teaspoon of sea salt flakes. Cook dinner for Half-hour.
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In the meantime, make the paste. Place every little thing in a small blender and blitz or use a pestle and mortar. Then fry the paste over a medium / low warmth in 1 tablespoon of olive oil for 1 minute till the flavours launch.
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Add the tomato paste, chopped tomatoes, inventory, ¼ teaspoon salt (or to style remembering that you just’ve seasoned the rooster and cauliflower too) and optionally available pumpkin puree if including and simmer for five minutes.
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Take away the rooster and cauliflower from the tray. Add the tomato curry paste combine to the tray. Place the rooster again within the tray pores and skin aspect up. Cook dinner for Half-hour.
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Add the cauliflower again in, spoon the sauce over the cauliflower and prepare dinner every little thing for an additional 20 – Half-hour till the rooster is cooked to your liking and crisp, including within the spinach for final 5 minutes.
To Serve
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Boil a pan of water. Add the beans and simmer for two – 3 minutes till al-dente. Then plunge into iced chilly water. This offers the beans a crunch and retains them perky and inexperienced.
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Serve with positive inexperienced beans and Greek yoghurt and scatter recent coriander/cilantro on high.
Notes
Retailer in an hermetic container within the fridge for as much as 3 days or freeze for as much as 3 months.
Diet
Energy: 561kcalComplete Carbohydrates: 19.1gProtein: 43.7gFats: 36.6gSaturated Fats: 10.6gFiber: 6.9g
