Indian · lunch, dinner
Keto Chicken Korma
Video by HK’s Keto & Low Carb Recipes 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 korma without cashews, cream or sugar: chicken legs simmered in a fried-onion and yoghurt sauce give about 24 g of protein and only about 6 g of net carbs a serve, with two-thirds of the energy from fat, mostly the ghee.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 20
Method
Tap a time to watch that step in the video.
- Heat the ghee in a wok and fry the thinly sliced onion on low to medium heat, stirring now and then, until deep brown and crisp. Lift the onions out, leaving the ghee in the pan. 1:29
- Blend the fried onions with the yoghurt to a smooth paste. 2:16
- Reheat the ghee and fry the cloves, cardamom, bay leaf, peppercorns, star anise and cinnamon for about 30 seconds. 2:33
- Add the chicken, season well with salt, stir in the ginger-garlic paste and fry for about 2 minutes. Add the turmeric, chilli, coriander, cumin and garam masala and fry for another 1–2 minutes. 3:03
- Stir in the onion-yoghurt paste, rinse the blender with a little water and add it too. Cover and cook for 10–15 minutes until the chicken is tender. 4:24
- Stir through the fresh coriander and a few drops of kewra and serve. 5:08
Tip. Serves 3, as on the cook's recipe card. Eat with cauliflower rice to keep it keto. For a milder, creamier korma the cook suggests stirring in a little cream or coconut cream.
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 7%
- Protein 26%
- 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
Selenium High39%
22 µg a serve, mostly from skinless bone-in chicken legs (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High32%
38 µg a serve, mostly from fresh coriander (81%). 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 B12 High26%
0.6 µg a serve, mostly from skinless bone-in chicken legs (80%). 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.
Vitamin A High25%
224 µg a serve, mostly from ghee (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 High25%
0.4 mg a serve, mostly from skinless bone-in chicken legs (69%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High24%
2.7 mg a serve, mostly from skinless bone-in chicken legs (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source14%
2.5 mg a serve, mostly from skinless bone-in chicken legs (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source10%
41 mg a serve, mostly from skinless bone-in chicken legs (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 7
Potassium9%
440 mg a serve, mostly from skinless bone-in chicken legs (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E9%
1.4 mg a serve, mostly from ghee (36%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-38%
0.1 g a serve, mostly from skinless bone-in chicken legs (45%). 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.
Calcium7%
93 mg a serve, mostly from full-fat yoghurt (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C7%
6.6 mg a serve, mostly from fresh coriander (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate6%
22 µg a serve, mostly from onion (28%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D0%
0.1 µg a serve, mostly from skinless bone-in chicken legs (100%). 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
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.