Low-Carb Yoghurt Baked Chicken & Cauliflower Rice

Check out this quick, easy, ketogenic recipe from Ultra Lite

This deliciously tender chicken recipe is a great choice when you’re looking for a low-carb dinner option!

Cauliflower is a fantastic substitute for rice as it packed full of nutrition and has a super low calorie and carb count!
Ingredients

• 60g Chicken Breast

Yoghurt Mixture

• 1 clove garlic
• 20g spring onion, diced
• 1 tsp dill, chopped
• 1 tsp cumin powder
• 25g plain Jalna yoghurt
• 5ml lemon juice
• Black pepper
• 1 tsp fresh coriander leaves, chopped
• 1 tsp coriander powder
• 1 egg
• 1 tsp olive oil

Cauliflower Rice

• 100g cauliflower, coarsely grated
• Pinch turmeric powder
• 1 tbsp fresh coriander leaves, chopped
• Pepper
• Pinch cumin powder
• 1 tbsp fresh mint, chopped
• 1 tbsp olive oil

Method

1. Pre-heat oven to 180C.
2. Combine yoghurt mixture ingredients together and then place chicken breast into the mixture, leave to marinate in the fridge for 20 minutes or overnight.
3. Place chicken and the mixture into a baking dish lined with baking paper. Then bake in oven for 10 minutes or until cooked through.
4. To prepare the cauliflower rice: add olive oil to saucepan and heat, then add grated cauliflower. Cover with the lid and let it steam over middle heat for 3 minutes (no water is needed because the cauliflower itself contains enough moisture). Take off the heat and add the remaining ingredients.
5. Serve chicken with cauliflower rice and crumble some of the baked mixture over the chicken.

Ultra Lite Program Nutritional Info

• Carbs - 6.5 grams
• Protein - 1.5 serves

Recipe sourced from: www.ultralite.com.au