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Spiced cauliflower rice

Serves 4
Cooking time: 5 minutes

Serve this cauliflower rice with chicken tenders and a small bowl of natural, unsweetened yoghurt mixed with a few finely shredded mint leaves. Use store bought chicken tenders found in the freezer at your supermarket or you could pan-fry pieces of fresh chicken. Season the fresh chicken and toss in a little oil before pan-frying.



  • 500 g Cauliflower, (about ½ a cauliflower), cut into florets and sliced
  • 2 Tbsp Olive oil
  • 1 Green chilli, deseeded and finely chopped
  • 1 tsp Mustard seeds
  • 1 Tbsp Curry powder
  • ½ cup Vegetable stock, warmed
  • 1 serving Sea salt
  • 2 Spring onions, trimmed and finely sliced
  • 1 small handful Flat leaf parsley leaves, or coriander leaves, roughly chopped
View the method
  1. Place the prepared cauliflower in a food processor and process until the cauliflower resembles rice. Don’t worry if you have a few little chunky bits, it adds texture.
  2. Heat the oil in a large frying pan over medium heat. Add the green chilli and mustard seeds and cook for about 30 seconds. You will hear the mustard seeds popping.
  3. Add the cauliflower rice and toss well to coat in the oil. Add the curry powder and stock. Cook, stirring occasionally for about 3 minutes. Taste and add salt, if needed.
  4. Stir through the spring onion and parsley or coriander.
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