If you haven’t jumped on the cauliflower rice bandwagon yet, now’s the time!
Cauliflower is one of my favourite ingredients for low-carb, diabetic-friendly cooking.
One cup of this white beauty only has about five grams of carbohydrate, 0.3 grams of fat, which is perfect if you’re trying to cut down on overall carbs.
Kudos to cauliflower
Cauliflower is also packed full of vitamins and minerals including vitamin C, magnesium, potassium, B6, and vitamin K.
The great thing about cooking with cauliflower is it doesn’t come with a strong flavour, so it’s the perfect ingredient to add to any recipe including curries, salads, bakes, soups, even cakes!
In my Mango Chicken Curry, the carbs I save from using cauliflower instead of traditional rice, means I can use mango to sweeten up the dish.
I generally don’t eat much mango, because it is naturally higher in carbs, but the mango/cauliflower match allows me to splurge a bit.
Bulk up with broccoli
Broccoli is another one of my favourite vegies for bulking up a meal.
Like cauliflower, it doesn’t come with a strong flavour, which means you can add it to almost any dish. Using low-carb veg in your meals is a great way to bulk up a recipe in place of higher carb vegetables.
Many traditional curries call for high quantities of potato and pumpkin, which are both high in carbs. Halving the quantity of these types of ingredients, or swapping them for lower carb alternatives, is a handy and tasty way to cut your overall carb intake without compromising on flavour.
Broccoli and cauliflower are a perfect ingredient for curries and bakes, because they soak up the sauce in your recipe which jam-packs them full of flavour.
So if you’re after a quick and healthy take on traditional curries, give my Mango Chicken and Cauliflower Rice and go!
Mango chicken curry with cauliflower rice
Ingredients
- 500 g sliced chicken breast
- 1 mango
- 1 tbsp garlic oil
- 270 ml coconut milk
- salt and pepper to taste
- 1 tbsp curry powder (I user Keen's brand. Use more if you like it hot)
- 1/2 tsp turmeric powder
- 1/2 lime (juice only)
- 1 handful fresh coriander (optional)
- 1 head broccoli
- 1 head cauliflower
Instructions
-
To prepare the cauliflower rice, wash the cauliflower and remove any stems. Grate on a coarse grater and add to a pot. Add a tbsp water and cover with a lid before simmering on medium heat for approx. 15 minutes or until soft, stirring regularly. Once cooked turn off the heat and set aside.
-
To make the curry, peel the mango and slice into bite-sized pieces. Wash the broccoli and cut into small pieces.
-
Heat a pan on the stove and add the garlic oil. Add the chicken and cook on each side for approximately five minutes.
-
Add the broccoli, coconut milk, curry powder, salt and pepper and lime juice and mix well. Simmer on medium/low heat for approximately ten minutes or until the broccoli is soft but not over-cooked. Add the coriander at the end and allow to soften for one minute before turning off the heat.
-
Once cooked, add the mango and stir in using a spoon.
-
To serve, spoon out the cauliflower rice and top with the curry.
