RICE SWAP
Diabetic Living Australia|March - April 2021
These recipes trade traditional rice for cauliflower and broccoli rice, giving you easy weeknight dinners that are lower in kilojoules and carbs
LISON ROBERTS, SHANNON LAVERY

What is Vegie Rice?

“Rice” made from cauliflower, broccoli, or other vegetables is simply small vegetable pieces. It’s made by chopping and pulsing vegetables in a food processor until they are in rice-like pieces.

CHICKEN FRIED RICE BOWLS

PREP 15 MINS COOK 15 MINS SERVES 4 (AS A MAIN)

2 tsp olive oil

375g chicken breast mince or turkey mince

1 brown onion, finely chopped Pinch ground chillies

½ tsp ground cumin

3 cloves garlic, crushed

2 cups cauliflower rice (fresh or frozen)

2 cups broccoli rice

4 x 60g eggs, whisked

3 Tbsp fresh lime juice, plus

4 lime wedges, to serve Freshly ground black pepper

1 avocado, sliced

½ cup coriander, roughly chopped

4 large radishes, cut into short, thin sticks Hot sauce or gluten-free hot sauce, to serve (optional)

1 Heat the oil in a large non-stick frying pan over medium-high heat. Add the chicken or turkey mince, onion, ground chillies and cumin. Cook, stirring occasionally, for 5 minutes or until the mince is browned and the onion starts to soften. Add the garlic and cook, stirring, for 1 minute. Add the cauliflower and broccoli rice to the pan. Cook, stirring often, for 3-4 minutes or until tender.

2 Push the vegetable mixture to one side of the pan. Pour in eggs and cook, without stirring, until beginning to set. Continue cooking, lifting and folding the eggs, until cooked through but still glossy and moist. Remove the pan from the heat. Stir the vegetable mixture into the eggs. Stir in the lime juice. Season with pepper.

3 Divide the vegetable mixture between 4 serving bowls. Top with avocado, coriander and radishes. Serve with lime wedges and, if desired, hot sauce.

Nutrition info

PER SERVE 1310kJ, protein 35g, total fat 14g (sat. fat 3g), carbs 7g, fibre 9g, sodium 175mg • Carb exchanges 1/2 • GI estimate low • Gluten-free optionLower carb

CHICKEN ALFREDO CAULIFLOWER RICE BAKE

PREP 10 MINS COOK 40 MINS SERVES 4 (AS A MAIN)

7 cups cauliflower florets

3 Tbsp olive oil

1 tsp dried basil, crushed Freshly ground black pepper

2½ cups baby spinach leaves

2 cups chopped cooked skinless chicken breast

490g jar Dolmio Three Cheese Pasta Sauce

2 Tbsp grated Parmesan

½ cup panko breadcrumbs Small basil leaves, to serve

1 Preheat oven to 190C (fanforced).

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