Broccoli and cauliflower ‘rice’ with summer veges
Try our healthy, low-calorie twist on fried 'rice' - it provides more fibre and veg than the traditional version while delivering great Asian-inspired flavours.
Serves: 4
Time to make: 30 mins
Total cost: $23.00 / $5.75 per serve
(at time of publication)
Ingredients
- 4 tablespoons shredded coconut
- 1 ¼ cups cauliflower florets
- 1 ¾ cups broccoli florets
- 2 teaspoons olive oil
- 2 cloves garlic, crushed
- 1 tablespoon crushed ginger
- 2 bunches asparagus, trimmed, chopped
- ¾ cup snow peas or green beans, trimmed, halved
- 250g shredded cooked chicken
- 200g punnet mixed tomatoes, halved
- 2 spring onions, sliced
- 1 tablespoon tamari, to serve
- 4 slices multigrain sourdough bread
Instructions
- Heat a large non-stick frying pan over medium-high. Lightly toast coconut, stirring, for 1–2 minutes. Remove from pan and set aside.
- In a food processor, blend cauliflower and broccoli florets until they resemble rice. Add oil to coconut pan and return to heat. Add cauliflower and broccoli ‘rice’, garlic and ginger. Cook, stirring often, for 3–4 minutes.
- Add asparagus and snow peas. Cook, stirring, for 2 minutes, or until tender. Add chicken and warm through. Toss through tomatoes, spring onions and fresh herbs, if desired.
- Divide mixture among 4 bowls. Drizzle with tamari, and scatter with toasted coconut and herbs, if you like. Serve with multigrain sourdough bread.
Variations
Make it gluten free: Use gluten-free bread, and gluten-free soy sauce instead of tamari.
Nutrition Info (per serve)
-
Calories 378cal
-
Kilojoules 1580kJ
-
Protein 31g
-
Total fat 12g
-
–Saturated fat 4g
-
Carbohydrates 35g
-
–Sugars 7g
-
Dietary fibre 9g
-
Sodium 760mg
-
Calcium 120mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
