As promised in my last post, I wanted to share a few recipes that I’ve concocted to enable my husband to share the same meals as the rest of the family with his plate being a keto sensible one.
One of our favorite comfort foods is yogurt rice. Cooked rice is mixed with yogurt and topped with a wonderful combination of mustard seeds, red chillies, asafoetida, curry leaves and peanuts sautéed in oil. This dish is the ultimate palate cooler on hot, sultry summer days.
This keto friendly version could easily take the place of a chilled salad on a warm day. To make this version, I simply substituted broccoli rice for rice. You can either make your own broccoli rice in the food processor or simply buy it in the produce section of the grocery store. Cauliflower rice yields a similar taste and can be easily substituted for the broccoli rice. And of course, if you don’t need the dish to be keto friendly, steamed basmati rice is a wonderful option.
2.5 cups broccoli rice or cauliflower rice or one cup of cooked basmati rice
1/2 cup greek yogurt (can be full fat or non fat)
1 tbsp cooking oil (I used coconut oil)
1 tbsp mustard seeds
3 dry red chillies
.5 tsp asafoetida
4-5 curry leaves (optional)
4-5 chopped peanuts (optional)
Salt to taste
Put the broccoli or cauliflower rice in a microwave safe bowl, cover with paper towel and cook for four minutes. Cool the rice for 10 minutes. If you use cooked basmati rice, use rice that is warm not hot.
Add the yogurt to the rice and mix well.
Add salt as needed and mix well.
In a small saucepan, warm up a tbsp of oil and add the mustard seeds, red chillies, asafoetida, curry leaves and peanuts. When the mustard seeds start popping, pour the mixture on the yogurt rice and mix well.