Pakistani · lunch, dinner
Creamy White Chicken Karahi
Video by Spice Eats on YouTube · Open on YouTube
- Keto (6.1 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A Pakistani white karahi made without onion, tomato or sugar: about 31 g of protein and only about 6 g of net carbs a serve, with the creamy sauce coming from a little yoghurt and cream rather than nuts or flour.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
Tap a time to watch that step in the video.
- Heat the oil in a karahi, add the sliced garlic and ginger juliennes and stir for a minute. 0:30
- Add the chicken cubes and sear on high heat for about 2 minutes until they change colour. Add the ginger-garlic paste and green chillies and fry on medium heat for 2–3 minutes. 0:48
- Add the pepper, chilli flakes, coriander, cumin and salt and fry for another 2 minutes. 1:30
- Turn off the heat, stir in the whisked yoghurt, then cook on low for 2 minutes. Cover and cook on low for 15–20 minutes until the chicken is tender. 1:58
- Stir in the cream and kasuri methi and simmer for 2–3 minutes. Garnish with coriander and ginger juliennes. 2:43
Tip. Serves 3 (our estimate from 450 g chicken). Eat with cauliflower rice or a salad to keep it keto, or with naan or roti. Add the yoghurt off the heat so it does not split.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 5%
- Protein 28%
- Fat 67%
Fits keto: 6.1 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High87%
1.4 g a serve, mostly from oil (88%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High54%
30 µg a serve, mostly from boneless chicken thighs (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High35%
0.6 mg a serve, mostly from boneless chicken thighs (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High33%
0.8 µg a serve, mostly from boneless chicken thighs (86%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High30%
3.3 mg a serve, mostly from boneless chicken thighs (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High26%
31 µg a serve, mostly from fresh coriander (33%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High23%
3.5 mg a serve, mostly from oil (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source15%
2.6 mg a serve, mostly from boneless chicken thighs (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source15%
136 µg a serve, mostly from fresh cream (53%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C Source15%
13 mg a serve, mostly from green chillies (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium Source11%
46 mg a serve, mostly from boneless chicken thighs (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium Source10%
480 mg a serve, mostly from boneless chicken thighs (61%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 3
Calcium7%
91 mg a serve, mostly from curd (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate4%
16 µg a serve, mostly from boneless chicken thighs (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D1%
0.2 µg a serve, mostly from boneless chicken thighs (52%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Shinwari Karahi (Peshawari Mutton with Tomato and Pepper)Pakistani · 477 kcal · 40 g protein
Lahori Black Lentil DaalPakistani · 264 kcal · 13 g protein
Oil-Free Pakistani Chicken Curry (Salan)Pakistani · 350 kcal · 37 g protein
Palak Chana Masala (Chickpeas with Spinach)Pakistani · 375 kcal · 15 g protein
Seekh Kabab (Pakistani Spiced Beef Mince Kebabs)Pakistani · 639 kcal · 51 g protein
Ali Nazik (Smoky Eggplant Yoghurt with Spiced Beef)Turkish · 383 kcal · 24 g protein
Recipe and video by Spice Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.