Diet by Priyanka
Keema with cauliflower rice
Minced meat keema served over cauliflower rice with cumin. One plate is 365 kcal, 42.4 g protein and 11.2 g net carbohydrate, which is what makes it a keto option rather than a rice plate.
Why this dish works
Keema is usually eaten with pav or rice, and that is where the carbohydrate comes from rather than the meat. Serving it over 150 g of riced cauliflower keeps the plate at 11.2 g and leaves the protein at 42 g.
Mince needs to be browned properly before any liquid goes near it. Cook it in a wide pan on high heat until the water it releases has evaporated and the meat starts to catch, then build the masala. Skip that and you get boiled mince in gravy.
Cumin in the cauliflower rice does more work than it looks like it should. It is what makes the base taste deliberate instead of like a substitute.
What you need
Makes one plate:
- 180 g cooked minced meat keema, from the batch below
- 150 g cauliflower, riced, cooked with ½ tsp cumin seeds and 1 tsp oil
For the keema:
- 500 g minced meat, chicken or mutton
- 1 tbsp desi ghee
- 1 medium onion, chopped fine
- 2 medium tomatoes, chopped fine
- 1 tbsp ginger-garlic paste
- 1 tsp red chilli powder
- 1 tsp coriander powder
- ½ tsp turmeric
- ½ tsp garam masala
- Salt, to taste
- Coriander leaves, to finish
How to make it
Heat the ghee and brown the onion, then add the ginger-garlic paste and cook for a minute.
Add the mince and break it up with the back of the spoon. Cook on high heat until the liquid it releases has evaporated and the meat begins to catch on the pan.
Add the tomatoes and the ground spices with the salt, and cook until the tomato collapses and the fat separates. Cover and cook on low for 15 minutes, then finish with garam masala and coriander.
For the base, crackle the cumin seeds in the oil, add the riced cauliflower with salt, and toss on high heat for three minutes uncovered. Plate the keema over it.
Nutrition per plate
| Calories | 365 kcal |
|---|---|
| Protein | 42.4 g |
| Fat | 16.2 g |
| Net carbohydrate | 11.2 g |
| Fibre | 4.6 g |
Figures are for 180 g of cooked keema over 150 g of riced cauliflower with cumin. Served over the same weight of rice instead, the plate would be closer to 45 g of net carbohydrate.
Who this suits
Forty two grams of protein on a plate that is still under 12 g of carbohydrate makes this a strong muscle gain dinner on a low-carb day.
It is also one of the more filling plates on a weight loss plan, because mince and cauliflower together take up a lot of room for the calories.
Have a question about this recipe?
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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:
- Grilled chicken with lemon and herbs
- Pan-seared chicken breast medallions
- Chicken seekh kebabs with green chutney
- Chicken curry with boiled rice
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.