Currying Favour

For this #FoodieFriday, I'd like to challenge the stereotype that a Ketogenic diet consists entirely of bacon, eggs, and avocados. While those certainly can be staples, a sustainable lifestyle requires depth of flavor.

In my Sunday post, I mentioned that after a stressful day last week, I turned to a "Clean Keto Chicken Curry" to reset my system. This dish is a staple in my rotation because it satisfies the psychological need for "comfort food" while strictly adhering to my nutritional protocols.

It is also a perfect example of "Culinary Medicine."

The "Clean" Challenge

The challenge with quick curry is that most commercial jarred sauces are disqualified on a clean keto diet. If you look at the label, you will often find:

• Thickeners: Corn starch or potato starch (Carbs).

• Fillers: Sugar or fruit juice concentrates (Insulin spike).

• Inflammatory Oils: Soybean, Canola, or Sunflower oil.

These ingredients are often used as a matter of course in restaurant versions of the dish as well. To keep this dish "clean," we must control the supply chain. We build the sauce from scratch using healthy fats (Coconut Oil or Ghee) and pure spices.

Deconstructing the Curry: A Global Concept

Before we get to the recipe, it is worth pausing to define exactly what we are cooking.

The word "curry" is actually a bit of a linguistic catch-all. It is derived from the Tamil word kari, which simply means "sauce" or "relish for rice." When British colonizers encountered the complex, spiced dishes of India, they Anglicized the term to "curry" and used it to describe virtually any dish consisting of meat or vegetables simmered in a spiced "gravy".

A World of Variation Because the term is so broad, "curry" has evolved into a global phenomenon with endless regional variations:

• India: The spiritual home of the dish, ranging from the yogurt-based Kormas of the North to the fiery Vindaloos of Goa.

• Thailand: Defined by fresh aromatics like lemongrass and galangal, often using coconut milk as a base (Red, Green, and Yellow curries).

• Japan: A sweeter, thicker comfort food (Kare-raisu), often served with breaded pork cutlets.

• The Caribbean: Utilizing allspice and scotch bonnet peppers, often featuring goat or chicken.

• The UK: The birthplace of Chicken Tikka Masala, widely considered a British national dish.

The Universal Formula Despite these regional differences, the architecture of a curry is surprisingly consistent. At its core, it is a modular system: Protein + Vegetables + Sauce.

In this sense, a curry operates on the same structural logic as a Chinese stir-fry or an Italian Bolognese. Whether you are serving spiced beef over pasta (Bolognese) or spiced chicken over cauliflower rice (Curry), the culinary engineering is identical. You are creating a flavorful, nutrient-dense sauce to act as a delivery vehicle for proteins and vegetables.

The Pharmacopoeia (The Ingredients)

This dish isn't just fuel; it is a nutrient delivery system.

• Tomato Paste (Lycopene): Lycopene (the subject of a future post) is vital for prostate health. It is fat-soluble, meaning it absorbs best when cooked with a healthy fat.

• Turmeric (Curcumin): The compound that gives curry its golden color is a powerful anti-inflammatory.

• Black Pepper (Piperine): I always add fresh cracked black pepper. Research suggests that piperine can greatly increase the absorption of curcumin.

• Cauliflower Rice: The vehicle for the sauce. The trick is to dry-fry it first to remove moisture, giving it a fluffy texture rather than a mushy one. Cauliflower is also its own superfood.

The Protocol (The Recipe)

The Base:

• Dice 2-3 chicken breasts (or thighs) into bite-sized pieces.

• Sauté in Coconut Oil or Ghee (my preference) until browned. Remove and set aside.

The Aromatics:

• In the same pan, sauté diced onion, garlic, and fresh ginger until soft.

• The Bloom: Add your spices (Curry powder, Turmeric, Cumin, Coriander, Chili Powder, and Pepper) to the oil before adding liquid. This "blooms" the spices, releasing their essential oils. Do this for only 30-60 seconds, as they will burn quickly.

The Sauce:

• Stir in 2 tablespoons of Tomato Paste (tomatoes and salt only; watch the carb count—measure precisely).

• Pour in 1 can of full-fat Coconut Milk (watch for thickeners or presevatives).

• Let it simmer until it reduces and thickens naturally (no cornstarch needed).

The Assembly: Return the chicken to the pan and simmer for 10-15 minutes. Serve over the prepared cauliflower rice and garnish with fresh cilantro.

My "Secret" Addition: I always keep several bags of frozen vegetables on hand. If I want to add some volume (and I usually do), I will add frozen brocolli, cauliflower, green beans, or spinach in the last 4-5 of the simmering time. If this adds water to the gravy and thins it out too much, I just leave it simmering for an 2 minutes, uncovered, to let it thicken more.

The Takeaway

This meal proves that "clean eating" does not mean "bland eating." It is rich, spicy, and indulgent, yet it keeps my inflammation low and my insulin stable. It is the perfect meal for a Friday night reset.