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

Ingredients

More weights & measures

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

Stay Awake

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 378 cal

Kilojoules 1580 kJ

Protein 31 g

Total fat 12 g

Saturated fat 4 g

Carbohydrates 35 g

Sugar 7 g

Dietary fibre 9 g

Sodium 760 mg

Calcium 120 mg

Iron 2.5 mg

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.