Diet by Priyanka
Chicken curry with boiled rice
A 150 g portion of boneless chicken curry with 150 g of cooked white basmati rice. The plate comes to 360 kcal, 26 g protein and 47 g net carbohydrate, which is the highest carbohydrate figure on this site and the reason it is written down.
Why this dish works
Not every plan is a low-carbohydrate plan. Priyanka uses this plate as a standard allocation for clients who are training hard, gaining weight, or simply not ready to give up rice, and it works because the portion is measured rather than guessed.
One hundred and fifty grams of cooked rice is roughly one level katori. Most people serve themselves two to three times that without noticing, which is how a 47 g plate becomes a 120 g plate.
The curry beside it has almost no carbohydrate of its own. If you need this plate to fit a tighter budget, cut the rice, not the chicken.
What you need
Makes one plate:
- 150 g boneless chicken curry, from the batch below
- 150 g cooked white basmati rice, about one level katori
For the curry batch, serving four:
- 500 g boneless chicken, cut into pieces
- 1 tbsp desi ghee or oil
- 2 medium onions, chopped fine
- 2 medium tomatoes, pureed
- 1 tbsp ginger-garlic paste
- Red chilli powder, coriander powder, turmeric and garam masala, to taste
- Salt, to taste
- Warm water, as needed
- Coriander leaves, to finish
How to make it
Fry the onions in the ghee until deep golden, then add the ginger-garlic paste and cook for a minute.
Add the tomato puree with the ground spices and salt, and cook until the oil separates from the masala.
Add the chicken, seal it on high heat for four minutes, then add warm water, cover and simmer for 18 to 20 minutes until tender.
Boil the rice separately in plenty of water and drain it. Weigh out 150 g cooked, and serve the curry beside it rather than over it, so you can see the ratio.
Nutrition per plate
| Calories | 360 kcal |
|---|---|
| Protein | 26 g |
| Fat | 6.4 g |
| Net carbohydrate | 47 g |
| Fibre | 1.8 g |
Figures are for 150 g of cooked white basmati rice with a 150 g boneless chicken curry portion. The rice accounts for about 41 g of the 47 g of net carbohydrate. Doubling the rice takes the plate past 88 g.
Who this suits
This is a weight gain and muscle gain plate, and a normal working lunch for anyone whose plan has room for rice.
It is not the plate for a prediabetes plan at this portion. Ask Priyanka before eating it, because whether 47 g fits depends on the rest of your day.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka, not an assistant.
More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Chicken in a thick red gravy
- Chicken in a smooth tomato gravy
- Greek chicken salad bowl
- Chicken tikka salad with a mayo drizzle
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.