Healthy Food Guide (Australia)
Broccoli & cauliflower ‘rice’ with spring vegetables
Serves 4 Cost per serve $3.80 Time to make 30 min gluten free dairy free diabetes friendly 4 tablespoons shredded
coconut 1 x 300g packet broccoli and
cauliflower rice (see Note) 2 garlic cloves, crushed 3 teaspoons ginger paste
(see Note) 2 bunches asparagus,
trimmed, chopped 100g sugar snap peas,
trimmed, halved 250g shredded cooked chicken 1 x 200g punnet tomato
medley mix, halved 2 shallots, chopped Chopped fresh herbs,
to serve, (optional) 1 tablespoon reduced-salt,
gluten-free tamari, to serve 1 Heat a large non-stick frying pan over medium high heat. Lightly toast the coconut, stirring, for 1–2 minutes. Remove from pan, and set aside. 2 Add 2 teaspoons of olive oil to pan and return to heat. Add cauliflower and broccoli rice, garlic and ginger. Cook, stirring often, for 3–4 minutes. 3 Add asparagus and peas; cook, stirring, for 2 minutes, or until tender. Add the chicken and warm through. Toss through the tomatoes and shallots, and herbs, if using. Divide mixture among serving bowls, drizzle with tamari, and scatter with toasted coconut and extra herbs. Note You can find the broccoli and cauliflower rice in the fresh vegetable section of Coles. Ginger paste is also available in the fresh product section of most supermarkets.