I often used to make this chicken curry (our son, Jonathan, loved it!).

Did you know 1/4 cup of cooked brown rice equals about 10 grams of carbohydrate? A little of the real thing can go a long way.  You can add brown rice, wild rice or cooked quinoa to cauli-rice if you are able to handle the extra carbs. I like to make a Chinese-style stir-fried cauli-rice and it really is good - totally denatured and does not taste like cauliflower. I used different vegetables in the curry in the photo than in the recipe, so be creative and use what you have on hand.

8 skinny chicken breast halves, cut into bite-sized pieces, OR
  use 2 rotisserie chickens
1/4 cup olive oil (50 mL)
1 tsp salt (5 mL)
1/4 tsp black pepper (1 mL)
2 garlic cloves, crushed
2 tbsp olive oil (25 mL)
1/2 cup chopped onion (125 mL)
1 green pepper, chopped
1/2 cup chopped green onion (125 mL)
1/4 cup tomato paste (50 mL)
1 tbsp curry powder (15 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
2 tsp dried parsley (10 mL)
1 tsp dry crushed red pepper (5 mL)
1 cup water (125 mL)
2 tbsp seedless raisins (25 mL) (You can leave the raisins out.)
1 envelope chicken bouillon (15 mL)
1/4 cup slivered almonds, (50 mL)
(optional - I usually leave this out)

In wok or electric frying pan, heat 1/4 cup (50 mL) olive oil and stir-fry chicken until turning white. Sprinkle chicken with salt and pepper and add garlic. Stir-fry a little longer. Set aside.

In 2 tbsp (25 mL) olive oil, stir-fry onion until soft. Add green pepper and green onion; stir-fry 2 minutes. Stir in tomato paste, curry powder, cornstarch, OR arrowroot powder and parsley. Add chicken. Stir in water, raisins and chicken bouillon. Stir until sauce begins to thicken, reduce heat and simmer 15 minutes. Add almonds in last 5 minutes, if using.

Serve with Microwave Peach Chutney (see below), Splendid Low-Carbing, page 102 and a sprinkle of unsweetened coconut, if desired. This is delicious on Cauli-fried Rice.

Nutritional Analysis: Yield: 8 servings, 1 serving: 271.3 calories; 31.6 g protein; 12.6 g fat; 6.0 g carbs


This chutney is a snap to make in the microwave oven.  Another even easier idea is to stir some vinegar and soy sauce or Worcestershire sauce into sugarless peach or apricot jam.

4 peaches, peeled and chopped
1/4 cup very finely chopped onion (50 mL)
1 tbsp water (15 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/4 cup red wine vinegar (50 mL)
2 tsp soy sauce (10 mL)
1/4 tsp salt (1 mL)
1/8 tsp Tabasco Sauce (0.5 mL)

Place peaches, onion and water in large, deep casserole dish.  Microwave covered on high power 4 minutes.  Mash fruit with potato masher. Microwave uncovered on high power 6 minutes. Mash again.  Add liquid sweetener, red wine vinegar, soy sauce, salt and Tabasco Sauce.  Uncover and cook 10 minutes longer until fairly thick. Pour into sterilized 1 cup (250 mL) glass jar.  Refrigerate. 

Yield:  1 cup (250 mL)
2 tsp (10 mL) per serving
9.2 calories
0.1 g protein
0.0 g fat
2.1 g carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:
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