CAULIFLOWER RICE RECIPES - BBC GOOD FOOD
Try a simple salad or a hearty biryani with our top cauliflower rice recipes. Make the most of your veg with a filling lunch or simple supper.
Provided by Good Food team
Number Of Ingredients 1
TURMERIC CAULIFLOWER RICE WITH GRILLED LAMB CUTLETS ...
For a healthy low-carb, high-protein, gluten-free dinner pick this cauliflower rice and lamb cutlets dish. It's filling and includes 3 of your 5-plus-a-day.
Provided by Healthy Food Guide
Total Time 30 minutes
Prep Time 15 minutes
Cook Time 15 minutes
Yield 4
Number Of Ingredients 14
Steps:
- 1 In a shallow glass or ceramic dish, combine the yoghurt and curry paste. Add the lamb and turn to coat. Cover and marinate in the fridge for at least 30 min.
- 2 Blitz the cauliflower in a processor, in batches, until it’s reduced to coarse crumbs.
- 3 Heat a griddle pan or grill over a high heat, then cook the lamb for 3–4 min on each side. Transfer to a plate, cover loosely with foil and set aside to rest for 5 min.
- 4 Meanwhile, heat the oil in a large deep non-stick frying pan over a medium-high heat. Sauté the onion for 3 min. Add the garlic, ginger, mustard seeds and turmeric, then cook, stirring, for 1 min or until fragrant. Add the cauliflower ‘rice’, broccoli and capsicum with 3 tablespoons water. Cook, stirring, for 3 min or until just tender. Stir through the coriander. Serve the cutlets with the cauliflower ‘rice’, garnished with extra coriander.
Nutrition Facts : ServingSize 4 serves, Calories 355 calories, FatContent 16 g, CarbohydrateContent 17 g
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Preheat the oven to 220°C/fan 200°C/gas mark 7. Pull the leaves off the cauliflower and cut the core out of the bottom. Bring a large pan of water to the boil and add the cauliflower. Cook for 5 minutes, or until beginning to soften. Drain and leave to steam dry for a further 5 minutes.
Whisk together 2 tbsp oil, the coriander, cumin, turmeric and cinnamon. Place the cauliflower in a large round oven dish, big enough to later take the lentils. Generously rub the cauliflower all over with the spice and oil mix and season to taste. Place in the preheated oven and roast uncovered for 20 minutes.
Meanwhile, add the remaining olive oil and the shallots to a medium frying pan over a medium heat and fry for 7-10 minutes, until the shallots begin to turn golden brown and caramelised. Add the garlic, sumac and apricots and cook for a further 2 minutes. Stir through the lentils and stock and season to taste.
Remove the cauliflower from the oven and spoon the lentils and shallots around. Return the cauliflower to the oven for a further 20-30 minutes or until tender.
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- Lay cauliflower pieces out on a baking sheet. Drizzle any remaining oil from the bowl on top. Bake, turning once, until caramelized on edges and tender, 25 to 30 minutes. Serve warm or at room temperature, as a side dish. You can also sprinkle it with a very good aged vinegar. Or, cut florets into smaller pieces and add to salads.
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- Place cauliflower and a small amount of water in a skillet. Bring to a boil. Reduce heat; cover and simmer until crisp-tender, about 8 minutes. Drain and set aside. , In a small bowl, whisk egg yolks and seasonings. Place bread crumbs and cheese in a large bowl. Add a few florets at a time to the egg mixture; toss to coat. Using a slotted spoon, transfer cauliflower to crumb mixture; toss to coat. , In a skillet, melt the butter over medium-high heat. Cook cauliflower in batches until golden brown, about 4 minutes. Sprinkle with parsley if desired.
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- Peel and roughly chop the onion. Trim off any leaves and the dry end from the cauliflower stalk, then finely slice the remaining stalk and chop the head into small florets.
- Heat ½ a tablespoon of oil in a medium saucepan over a medium-low heat, then add the onion and cauliflower along with the chilli flakes and a pinch of sea salt and black pepper.
- Cover with a lid and cook for 15 minutes, or until the cauliflower has softened, stirring regularly and adding a splash of water, if needed. Remove from the heat and set aside.
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