Monday, November 2, 2009

Core Faux Fried Rice (Cauliflower)

A healthy, tasty and low fat alternative to fried rice.

Serves: 4

Difficulty: Easy

Variations: This is a throw together meal. Use what you have handy.

Vegies: You can add your favourite vegetables as long as they are diced fine or grated. Suggestions - mushrooms, spinach leaves, capsicum, bok choy, chilli, bean sprouts etc

Meat: Try turkey mince, chicken mince, very lean beef mince, pork mince, finelely diced chicken fillets, rindless bacon, seafood or left over grilled or roast meats. Tofu can be used for vegos. I used turkey mince.

  • 1 large onion, diced
  • 500 g lean mince (your choice)
  • 2 TB olive oil
  • 1 cauliflower, grated on coarse
  • 2 carrots, grated
  • 1/8th cabbage, shredded fine
  • 1 cup beans, fresh or frozen and defrosted
  • 1/2 cup corn kernels
  • 1/4 cup soy sauce
  • 2 TB Chinese 5 spice
  • 3 spring onions, cut to 3 cm

Heat oil in a wok or large nonstick frypan.
Add onions and fry until translucent.
Add mince and fry until lightly browned.
Add cauli and carrot and stirfry for 2 or 3 minutes before adding soy sauce, corn and beans.
Stir fry a further couple of minutes, add 5 spice and cabbage, mix thoroughly and serve (the cabbage adds a nice crunchy texture)

Not on Core? The total Points for this recipe is 20.5 pts, or 5 pts per serve serving 4 using either:

  • 500g chicken mince
  • 500g very lean beef mince
  • 500g lean pork mince
  • 250g rindless bacon

Nutritional data (per serve):
Very lean beef mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs
Chicken mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs

Base recipe credit goes to my Core buddy "Sundays"

No comments: