Prep time – 10mins
Cooking time – 10mins
Serves – 4
| Ingredients | Qty | Protein | Fat | CHO |
| Cauliflower - 1 medium | 600g | 12 | 2 | 18 |
| Onion, medium - 1 | 120g | 2 | 0 | 8 |
| Garlic, cloves - 2 | 2 | 0 | 0 | 0 |
| Carrot, medium - 1 | 100g | 1 | 0 | 5 |
| Zucchini, medium - 1 | 150g | 2 | 0 | 3 |
| Butter - 1 tablespoon | 20g | 0 | 17 | 0 |
| Olive oil, extra virgin - 1 tablespoon | 20ml | 0 | 19 | 0 |
| Salt and pepper to taste | n/a | 0 | 0 | 0 |
| Total per serve | 4g | 9g | 9g |
SERVES – 4
per Serve – main ingredients + chicken: 270 cal / 1150 kJ
for Dairy Free and Vegan – use olive or coconut oil
Preparing the Vegetables
Break the cauliflower in florets and either: grate, chop finely or add to a food processor and pulse till roughly chopped. Grate the carrot and zucchini with a course grater and finely chop the onion. Crush the garlic or finely chop.
Making the Cauliflower Rice
In a large pan, cook the onion and garlic in the butter for 2-3 minutes. Add the extra virgin olive oil and the carrots and zucchini, stir through and cook on gentle heat for another 5 minutes. Season with salt, and other spices such as cumin or garam masala if you prefer. Once the vegetables are tender, add the cauliflower and stir through and cook for about 5 minutes.
To Serve
Portion onto serving plates and team with a protein source such as chicken or tofu.
