Chicken Curry with Quinoa and Cauliflower

Written by missblasco on 13 de November de 2018. Posted in EASY, RECIPE.

Chicken Curry with Quinoa and Cauliflower: A Balanced, Low-Carb Healthy Bowl

Looking for a healthy, balanced meal that’s easy to prepare and packed with nutrients? This Chicken Curry with Quinoa and Cauliflower Bowl is the perfect one-dish solution! Inspired by the Harvard Healthy Eating Plate, this recipe combines protein, vegetables, healthy carbs, and nuts in just the right proportions to meet your nutritional needs. Featuring tender chicken curry, al dente cauliflower, sautéed mushrooms, and nutrient-rich quinoa, this bowl is a low-carb, gluten-free option that’s ideal for lunch or dinner. With added walnuts for omega-3s and cherry tomatoes for a fresh touch, it’s a keto-friendly (with adjustments) dish that’s as delicious as it is nourishing. Let’s explore the recipe, its nutritional benefits, and how to create this healthy bowl in no time!

Why This Bowl Is a Healthy Choice

This chicken curry with quinoa and cauliflower bowl follows the Harvard Healthy Eating Plate model, which divides a 23 cm plate into four parts: half for vegetables and fruits, one-quarter for proteins, and one-quarter for high-quality carbohydrates (preferably whole grains). Here’s why this dish stands out:

Balanced Nutrition: Covers protein, veggies, carbs, and healthy fats in one meal.
Low-Carb Option: Quinoa can be swapped for lower-carb alternatives like cauliflower rice for keto diets.
Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
Keto-Friendly (with Adjustments): Replace quinoa with cauliflower rice to reduce carbs.
Quick and Easy: Ready in under 30 minutes with simple cooking methods.
Versatile: Endless combinations using the same healthy plate framework.
Nutrient-Dense: Packed with fiber, protein, omega-3s, and vitamins for overall wellness.

This bowl is a practical, healthy way to enjoy a complete meal without overeating, ensuring you get the nutrients you need in one delicious dish.

This chicken curry with quinoa and cauliflower bowl is a low-carb, balanced meal inspired by the Harvard Healthy Eating Plate.

Nutritional Benefits of Key Ingredients

This bowl is a nutritional powerhouse, with each component contributing to a balanced, low-carb meal.

Chicken Breast (Protein)

Low-Carb: 0g carbs per 100g, keto-friendly.
High Protein: 31g per 100g, supporting muscle maintenance and satiety.
Low-Calorie: 165 kcal per 100g, ideal for weight management.
Nutrient-Dense: Rich in B vitamins (B3, B6) for energy and metabolism.

Cauliflower (Vegetable)

Very Low-Carb: 5g carbs per 100g, keto-friendly.
Low-Calorie: 25 kcal per 100g, perfect for weight control.
High Fiber: 2g per 100g, aiding digestion and satiety.
Vitamin-Rich: High in vitamin C, vitamin K, and folate for immunity and blood health.

Mushrooms (Vegetable)

Low-Carb: 3g carbs per 100g, keto-friendly.
Low-Calorie: 22 kcal per 100g, supporting weight management.
Nutrient-Dense: Rich in B vitamins, selenium, and potassium for energy and heart health.
Antioxidant Properties: Helps reduce inflammation.

Quinoa (Carbohydrate)

Moderate-Carb: 21g carbs per 100g cooked (can be swapped for lower-carb options).
High Fiber: 3g per 100g, promoting digestion and fullness.
Plant-Based Protein: 4g per 100g, supporting satiety.
Nutrient-Dense: Rich in magnesium, iron, and manganese for energy and blood health.
Note for Keto: Replace with cauliflower rice (~5g carbs per 100g) for a stricter low-carb diet.

Walnuts (Healthy Fats)

Low-Carb: 7g carbs per 100g, keto-friendly in moderation.
Omega-3s: Provides ALA (alpha-linolenic acid) for heart and brain health.
Healthy Fats: Monounsaturated and polyunsaturated fats support heart health.
Antioxidant-Rich: Reduces inflammation and oxidative stress.

Cherry Tomatoes (Fruit)

Low-Carb: 4g carbs per 100g, keto-friendly in small portions.
Low-Calorie: 18 kcal per 100g, ideal for weight control.
Antioxidant-Rich: High in lycopene and vitamin C for heart health and immunity.

These ingredients make the bowl balanced, gluten-free, and nutrient-dense, with options to adjust for keto diets.

With protein, vegetables, healthy carbs, and omega-3s, it’s a gluten-free, nutrient-dense option for lunch or dinner.

Chicken Curry with Quinoa and Cauliflower Recipe

This recipe is simple, with each component cooked separately using basic methods. It’s designed to fill a 23 cm plate following the Harvard Healthy Eating Plate proportions: ½ vegetables, ¼ protein, and ¼ carbs, with added nuts and fruit for balance.

Ingredients (Serves 1)

Chicken Curry (Protein)

100g chicken breast (cut into cubes)
1 tsp curry powder
1 tbsp spring onion (finely chopped)
100ml almond milk (or coconut milk for creaminess; cow’s milk also works)
1 tsp olive oil (for sautéing)

Vegetables

1 cup (100g) cauliflower florets (steamed al dente)
½ cup (50g) mushrooms (sautéed)

Carbohydrate

¼ cup (45g) cooked quinoa (or cauliflower rice for keto)

Add-Ins

1 tbsp walnuts (chopped, for omega-3s)
5 cherry tomatoes (halved, for freshness)

Seasoning

Salt and pepper to taste
Optional: Drizzle of olive oil or lemon juice for extra flavor

Instructions

Cook the Chicken Curry: Heat 1 tsp olive oil in a pan over medium heat. Add the spring onion and sauté for 1 minute. Add the cubed chicken breast and cook for 5 minutes until lightly browned. Sprinkle with 1 tsp curry powder, stir, then pour in 100ml almond milk. Reduce heat to low, cover, and simmer for 10 minutes until the chicken is tender and the sauce thickens. Season with salt and pepper to taste.
Steam the Cauliflower: Steam the cauliflower florets for 10 minutes until al dente, ensuring they retain a slight crunch. Set aside.
Sauté the Mushrooms: In a separate pan, heat 1 tsp olive oil over medium heat. Add the mushrooms and sauté for 5 minutes until golden and tender. Season with a pinch of salt.
Cook the Quinoa: Rinse ¼ cup quinoa under cold water, then cook in ½ cup water for 20 minutes until fluffy. Drain any excess water. (For keto, swap with cauliflower rice: pulse cauliflower in a food processor, then sauté for 5 minutes until tender.)
Assemble the Bowl: On a 23 cm plate, arrange the ingredients following the Harvard Healthy Eating Plate model: fill half the plate with cauliflower and mushrooms, one-quarter with chicken curry, and one-quarter with cooked quinoa (or cauliflower rice). Sprinkle walnuts and cherry tomatoes on top for added texture and freshness.
Season and Serve: Add salt, pepper, and a drizzle of olive oil or lemon juice to taste. Serve immediately and enjoy your balanced, healthy bowl!

Ready in under 30 minutes, this versatile dish can be customized for keto or vegetarian diets with ease.

Tips for Success

Keto Adjustment: Swap quinoa for cauliflower rice to reduce carbs to ~5g per serving.
Vegetarian Option: Replace chicken with tofu or tempeh, sautéed with curry powder and almond milk.
Flavor Boost: Add fresh herbs like cilantro or parsley for a burst of freshness.
Make Ahead: Prep components in advance and store separately in the fridge for up to 2 days. Assemble just before eating.
Nut Variations: Try almonds or pecans instead of walnuts for a different crunch.
Storage: If you have leftovers, store in an airtight container in the fridge for up to 2 days. Reheat the chicken and veggies gently before serving.

Why This Bowl Shines

This Chicken Curry with Quinoa and Cauliflower Bowl is a low-carb, gluten-free dish that follows the Harvard Healthy Eating Plate for a perfectly balanced meal. The combination of chicken curry, cauliflower, mushrooms, quinoa, walnuts, and cherry tomatoes creates a nutrient-dense dish that’s packed with protein, fiber, omega-3s, and vitamins. It’s a keto-friendly (with adjustments) option that’s ideal for lunch, dinner, or meal prep, offering endless combinations using the same healthy framework. With minimal prep time, you’ll have a healthy, delicious meal that nourishes your body and satisfies your taste buds.

More Healthy Bowl Recipes

Rainbow Bowl: A colorful, nutrient-packed option.
Buddha Bowl: A plant-based, low-carb favorite.

The Chicken Curry with Quinoa and Cauliflower Bowl is a low-carb, gluten-free, balanced meal that makes healthy eating effortless and delicious. Following the Harvard Healthy Eating Plate, it combines chicken curry, cauliflower, mushrooms, quinoa, walnuts, and cherry tomatoes for a nutrient-dense dish that supports overall wellness.

Whether you’re meal prepping for the week or enjoying a quick dinner, this keto-friendly (with adjustments) bowl is a practical, flavorful way to nourish your body.

Have you tried making a healthy bowl? What’s your favorite combination?

Share your thoughts in the comments and explore more healthy recipes on our site.

Build your bowl, savor the flavors, and enjoy a guilt-free meal!

Cheers!

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