Prep time – 10mins
Cooking time – 10mins
Serves – 4
|Cauliflower - 1 medium||600g||12||2||18|
|Onion, medium - 1||120g||2||0||8|
|Garlic, cloves - 2||2||0||0||0|
|Carrot, medium - 1||100g||1||0||5|
|Zucchini, medium - 1||150g||2||0||3|
|Butter - 1 tablespoon||20g||0||17||0|
|Olive oil, extra virgin - 1 tablespoon||20ml||0||19||0|
|Salt and pepper to taste||n/a||0||0||0|
|Total per serve||4g||9g||9g|
SERVES – 4
per Serve – main ingredients + chicken: 270 cal / 1150 kJ
for Dairy Free and Vegan – use olive or coconut oil
Preparing the Vegetables
Break the cauliflower in florets and either: grate, chop finely or add to a food processor and pulse till roughly chopped. Grate the carrot and zucchini with a course grater and finely chop the onion. Crush the garlic or finely chop.
Making the Cauliflower Rice
In a large pan, cook the onion and garlic in the butter for 2-3 minutes. Add the extra virgin olive oil and the carrots and zucchini, stir through and cook on gentle heat for another 5 minutes. Season with salt, and other spices such as cumin or garam masala if you prefer. Once the vegetables are tender, add the cauliflower and stir through and cook for about 5 minutes.
Portion onto serving plates and team with a protein source such as chicken or tofu.