This low calorie alternative (25 cals per 100g) is great and although its very mild taste remains it will only put off those who abhor cauliflower; otherwise it can be used in the same way as rice in many dishes.
Ingredients
Serves 1 - Calories 275
1 Cauliflower medium sized
1 medium onion chopped small
I clove of garlic chopped
1 medium carrot strips
1 medium red pepper sliced thinly
1/2 tsp chilli flakes or powder
1/2 tsp cumin
1/2 tsp turmeric
oil for spraying
3 dashes of light soy sauce
Salt and pepper
To make the rice
1. Cut cauliflower into individual florets but not too small, use some of the stalk but not the greens or the base.2. Wash and then dry thoroughly with a tea towel or paper towel. This is very important as if you don't do it the 'rice' will go mushy.
3. Put the florets in a food processor and pulse several times until it look like rice. Don't overdo it or the pieces will be too small; err on the larger side. You can also use an ordinary grater to do this.
4. Put the rice in a microwavable bowl, cover but leave well vented with holes and cook on high for 5 mins.
5. Uncover and leave to dry as long as you can. You can use it straight away but it works better if drier.
For the stir-fry
1. Spray non-stick pan with oil to cover base.2. Fry the onion till soft and just browning
3. Add the carrot strips which you make by using a potato peeler
4. Add the pepper
5. Spray with oil and stir-fry quickly till softened
6. Add cauliflower and spray with oil
7. Add all seasoning
8. Stir-fry quickly turning the heat up but keep stirring to prevent sticking and burning. If you need to add anything because the food is sticking use a splash of boiling water or an extra spray of oil.
9. When rice is cooked and had lightly browned finish and serve.
You can use any other spices and ingredients as you would for other stir-frys; on non fast days the low calories in the cauliflower rice allow you to have more of everything else,
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