I’m not really a food fad follower but I like cauliflower and when trying to reduce calories, an option for a filling alternative to rice or cous cous seemed like an idea that I’d quite like to try. I’ve not gone as far as trying cauliflower crust pizzas etc but I did enjoy this although I think its fairer to refer to it as a cous cous substitute rather than rice due to the texture.
You could equally have this hot or cold – it’d be great as a picnic dish.
Serves 2 – 344 Kcal
2 Small Chicken Breasts
1 head of Cauliflower
4 Spring Onions
1 Red Bell Pepper
30g Fresh Coriander (Or Parsley)
1 tsp Garlic Paste
1/2 tsp Smoked Paprika
1 tbsp Lemon Juice
3 tbsp Very Low Fat Natural Yoghurt
Sea Salt Flakes
Pop the kettle on to boil – ready to poach the chicken.
Blitz 1 head of Cauliflower using a food processor after having removed the leaves and roughly cut it up. You can include a fair amount of the stalk in this dish. Blitz until the texture resembles cous cous.
Tip – If you have no processor, you can apparently grate the cauliflower although I haven’t tried this. Mind your fingers!
Fill a medium saucepan with the now boiled water and add 2 Small Chicken Breasts.
Tip – You can butterfly or cut the chicken breasts into chunks or strips for faster cooking.
Tip the cauliflower into a large frying pan on a medium heat along with 10 sprays of Frylight. Keep checking the rice isn’t catching by pushing it around the pan every couple of minutes while you prepare the rest of the ingredients.
Tip – If you are concerned that the cauliflower is catching on the pan, add a couple of tbsp water but be careful to not make it too wet.
Meanwhile, cut 4 Spring Onions into small rounds, 1 Red Bell Pepper into strips and 30g of Fresh Coriander (Or Parsley) roughly.
Taste the cauliflower to see if it is cooked through yet and when ready, add 1 tsp Garlic Paste, 1/2 tsp Smoked Paprika and 1tbsp Lemon Juice and stir fry for another minute or two until the garlic is cooked through.
Check that the chicken is cooked through. Leave to drain on a couple of pieces of kitchen towel and then cut into bite size pieces.
Combine all of the elements in a bowl with 3 tbsp Very Low Fat Natural Yoghurt and mix together.
Season with Sea Salt Flakes to taste and serve.
Let me know what you think in the comments!
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For more easy dinner ideas, why not check out some of my other popular quick recipes:
Cedges Cooks – Pan-fried Haddock with Butter Beans, Kale and Chorizo (15 Minute Meal)
Cedges Cooks – Carbonara (10 Minute Meal)
Cedges Cooks – Sweet Potato Tagliatelle in a Creamy Chicken, Bacon, Mushroom and Pea Sauce (20 Minute Meal)
Cedges Cooks – Mozzarella in Carozzoa with Parma Ham (10 Minute Meal)
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