ucalorie Coconut Curry is a flavorful and nutritious low-carb meal perfect for those following a ketogenic diet. This dish combines rich coconut milk, vibrant spices, and keto-friendly vegetables, making it an ideal choice for a satisfying and healthy meal. By focusing on the Coconut Curry Ingredients and Calorie Count, you can enjoy this delicious curry while keeping track of your nutritional goals.
Coconut Curry Ingredients and Calorie Count
Coconut Milk (1 cup / 240ml):
Calories: ~550 calories
Protein: 5g
Fat: 57g
Carbohydrates: 13g
Fiber: 0g
Coconut Oil (2 tablespoons / 30ml):
Calories: ~240 calories
Protein: 0g
Fat: 28g
Carbohydrates: 0g
Fiber: 0g
Cauliflower (1 cup / 100g):
Calories: ~25 calories
Protein: 2g
Fat: 0g
Carbohydrates: 5g
Fiber: 2g
Zucchini (1 cup / 120g):
Calories: ~20 calories
Protein: 1.5g
Fat: 0.5g
Carbohydrates: 4g
Fiber: 1g
Spinach (1 cup / 30g):
Calories: ~7 calories
Protein: 1g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.7g
Onion (1 medium / 110g):
Calories: ~45 calories
Protein: 1g
Fat: 0g
Carbohydrates: 11g
Fiber: 2g
Garlic (3 cloves / 9g):
Calories: ~13 calories
Protein: 0.6g
Fat: 0g
Carbohydrates: 3g
Fiber: 0.2g
Ginger (1 tablespoon / 5g):
Calories: ~5 calories
Protein: 0.1g
Fat: 0g
Carbohydrates: 1g
Fiber: 0.2g
Spices (Curry powder, cumin, turmeric, 1 tablespoon total):
Calories: ~20 calories
Protein: 1g
Fat: 0.5g
Carbohydrates: 4g
Fiber: 2g
Vegetable or Chicken Broth (1 cup / 240ml):
Calories: ~15 calories
Protein: 1g
Fat: 0g
Carbohydrates: 3g
Fiber: 0g
Total Approximate Calories:
The total calorie count for the entire batch of Spicy Keto Coconut Curry is approximately 980-1000 calories. The final calorie count per serving will depend on portion size, with each serving estimated to contain around 250-300 calories for a meal-sized portion.
Instructions
1. Prepare the Vegetables
Start by washing and chopping your vegetables. Dice the zucchini, chop the onion, and break the cauliflower into florets. Set them aside.
2. Sauté Aromatics
In a large pot, heat the coconut oil over medium heat. Add the chopped onion, garlic, and ginger, and sauté until fragrant, about 3 minutes. This step enhances the aromatic base of the curry.
3. Add Spices
Sprinkle in the curry powder, cumin, and turmeric. Stir well to coat the onions, garlic, and ginger in the spices, letting them toast slightly for another 2 minutes to release their flavors.
4. Cook the Vegetables
Add the cauliflower and zucchini to the pot, stirring to combine with the spices. Let them cook for about 5 minutes, allowing the vegetables to soften slightly.
5. Add Coconut Milk and Broth
Pour in the coconut milk and vegetable or chicken broth. Stir the mixture well, ensuring all the ingredients are fully incorporated. Bring the curry to a simmer and cook for 10-15 minutes, until the vegetables are tender and the flavors have melded together.
6. Add Spinach
Stir in the fresh spinach leaves and cook for an additional 2 minutes until the spinach wilts and blends into the curry.
7. Season to Taste
Taste the curry and season with salt and pepper as needed. You can also add extra curry powder for a spicier kick or a squeeze of lime juice for added brightness.
8. Serve
Once the curry is ready, ladle it into bowls and serve hot. It pairs perfectly with rice, quinoa, or naan for a complete meal.
Tips for Perfect Coconut Curry
- Customize the Veggies: You can add other vegetables like bell peppers, carrots, or peas to make the curry more colorful and nutritious.
- Add Protein: For added protein, stir in some cooked chicken, tofu, or chickpeas.
- Creamier Texture: If you prefer a thicker curry, reduce the broth by half, or add an extra tablespoon of coconut milk.
- Make It Spicy: Adjust the spice level by adding a chopped chili or extra cumin
Spicy Keto Coconut Curry is a perfect choice for those seeking a rich, flavorful, and low-carb dish. It’s loaded with healthy fats and keeps the carb count low, making it ideal for ketogenic diets. For more keto-friendly and calorie-conscious recipes, explore our comprehensive resources and keep your meals both nutritious and delicious.
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