Thai broccoli rice
Replacing rice with broccoli that has been blitzed to grains makes a colourful and healthy quick-cook meal. My version is full of Eastern spice, which adds a welcome touch of heat at this time of year.
LOW 2OF5 CAL ADAY SERVES 4 (or 6 as a side) PREP 25 mins COOK 10 mins
FOLATE FIBRE VIT C
100g/4oz salted peanuts 1 head of broccoli, cut into forets and
the stem cut in half 2 tbsp olive oil 1 red onion, fnely diced 1 garlic clove, crushed 1 tbsp grated ginger 1 medium red chilli, deseeded and fnely diced small red cabbage, shredded 1 red pepper, deseeded and sliced into
strips small pack coriander, roughly chopped FOR THE DRESSING zest and juice 1 lime 2 tbsp tamari
2 tbsp golden caster sugar 2 tbsp olive oil 1 Heat a frying pan over a medium heat and add the peanuts. Toast evenly, regularly shaking the pan, then remove and set aside. Put the broccoli in a food processor and pulse until it looks like green couscous grains. Empty into a large bowl and set aside. 2 Heat the oil in a large frying pan and fry the onion, garlic, ginger and chilli until soft and aromatic. Add the broccoli rice to the pan and mix through, making sure everything is well coated. Sauté for 3-4 mins until al dente. Transfer to a large bowl and add the red cabbage, red pepper, half the coriander and half the toasted peanuts. Mix to combine. 3 To make the dressing, whisk the lime zest and juice, tamari, sugar and oil together until combined. Toss the dressing through the broccoli rice and transfer to a serving bowl or individual bowls. To serve, garnish with the remaining coriander and peanuts. PER SERVING 380 kcals • fat 26g • saturates 4g • carbs 15g • sugars 13g • fbre 11g • protein 15g • salt 1.4g