Cauliflower Rice

Cauliflower Rice is making the rounds on social networking sites like Pinterest. I first heard about it a few months back but wasn't game enough to try it as I'm not a huge cauliflower fan. However I was persuaded so I gave in and made it tonight. Personally I loved it, but Mr 13 doesn't like onion so wasn't a fan. Maybe next time I'll omit the onion :)

It isn't exactly like traditional rice and it won't suit all rice-accompanied dishes, but it is certainly a low-fat, low-carb alternative side dish. The texture is not as fluffy as white rice - it's more grainy like an undercooked brown rice, but there is none of that yucky starchy liquid which rice sometimes leaves behind. Cauliflower rice won't suit dishes with sauces where you want the rice to soak up curry or satay sauces - but it will add volume to your meal without the calories. It's perfect for bulking up dishes without adding carbs. 

Ingredients:

• 1 clove of garlic, minced
• 1 tbsp coconut oil
• 1/2 head cauliflower
• 1/2 cup onion, finely chopped
• 1 tsp salt and pepper
• Sprinkle of oregano (you could use any dried herbs of your choice)

Method:

1. Using a cheese grater, grate the cauliflower to a coarse texture (approximately the size of rice grains). Alternatively cut the cauliflower into small to medium sized pieces and use a food processor to blend in small batches. DON'T pulverise it though!
2. Heat the coconut oil in a medium sized saucepan over a medium heat
3. Add the onion and garlic and saute for 3–4 minutes, or until the onion is relatively translucent
4. Add 1 cup of cauliflower rice per person to the pan and stir - this is a generous serve so you may want to try half a cup per person as a teaser if you haven't made it before :)
5. Add the salt, pepper, oregano and stir through
6. Continue to saute for 4–5 minutes 

If you have leftover uncooked cauliflower rice, place it in pres-seal bags and freeze for later. When you're ready to use the frozen cauliflower rice, take the bag out of the freezer a few hours beforehand so it thaws.

This is what the cauliflower rice looks like

blended and uncooked

D-E-L-icious  XD

Easy meatballs - low FODMAP

I love meatballs. The kids love meatballs. Who doesn't like meatballs? These meatballs are made with low-fat heart-smart lean mince beef and IBS acceptable tomato sauce. This serves 4 with pasta of your choice. You could use gluten-free pasta for celiacs. Or alternatively serve it with rice.

Ingredients:

• 500g lean heart-smart mince beef
• 1 tablespoon gluten-free rice crumbs
• 1 egg
• Tablespoon of sauce or paste of your choice. I find tandoori paste is excellent, but if your tummy can't handle that, a thick sauce of your choice, ie BBQ, thick soy, curry paste, chilli paste, etc
• 2 tablespoons good quality olive oil
• 1 carrot peeled and finely chopped
• 1/2 capsicum finely chopped
• 1 tablespoon celeriac (turnip) peeled and finely chopped
• 1/4 cup stock of your choice
• 680g tomato cooking base (with no hidden ingredients) * see note below
• 1 tablespoon thyme

Method:

1. In a bowl place the egg and whisk briefly, add the mince, sauce/paste and rice crumbs
2. Mix with your hands really well until everything is mixed together
3. In the palm of your hands roll mince into 2cm diameter meatballs. 500g of mince should yield 40-42 meatballs of this size
4. Heat the oil in a large pan and cook the meatballs in batches until browned on both sides. It took me three batches in the pan I was using. It would be faster if you used a large electric frying pan
5. Once you've browned all meatballs on both sides, remove them to a plate
6. To the juices in the pan, add the capsicum, carrot and celeriac (turnip) and the stock
7. Scrape the bottom of the pan so all the bits of browned mince mix with the vegetables and stock
8. Add the thyme and mix well
9. Add the tomato cooking base and mix well
10. Carefully add the meatballs to the sauce, gently pushing them under the surface
11. Bring to the boil, then turn down to a simmer while your pasta or rice is cooking
12. Serve whilst hot either on rice or pasta and your favourite (tummy safe) grated cheese. I used Grana Padano...D-E-L-icious  XD

Note: It's important to check your tomato bases and pasta sauces at the supermarket. Most of them have garlic and onion in them, so if you are following the low FODMAP diet and/or suffer from IBS, you will need to avoid these. This tomato base is the CHEAPEST in Woolworths and is low FODMAP. You can add whatever herbs and spices your tummy can handle while preparing the sauce for your meatballs...or for any bolognaise dish you are making.

Chicken Schnitzel - Gluten Free and Low-Fat

I love a chicken schnitzel, but believe it or not, I've never made it...until now. Unfortunately my tummy doesn't handle stuffing or crumbing well, so I didn't use regular breadcrumbs. I found Orgran Rice Crumbs in the health food section of my supermarket. They are gluten free, wheat free, dairy free, egg free, yeast free, soy free, nut free and vegan. The Rice Crumbs can be substituted for stuffing and crumbing among other uses.

The other thing I did differently is I baked the schnitzels in the oven as I don't like frying in oil. The rice crumbs don't get that lovely golden colour that traditional schnitzels have, but you can rest assure that they taste amazing and are extremely healthy. Why bind yourself up with breadcrumbs and oil when there is a much healthier alternative? This recipe serves 4 and is lovely served with wedges and salad.

Ingredients:

• 500g chicken breast, fat removed, thinly sliced
• 1/2 cup flour
• 1 egg, beaten
• Dash of skim milk
• 3/4 cup Orgran Rice Crumbs
• Spices of your choice
• 3 large, shallow plastic containers

Method:

1. Beat the chicken breast until flat and even throughout
2. In container one add the flour
3. In container two add the beaten egg and dash of milk
4. In container three add the rice crumbs and spices of your choice
5. One at a time, add the chicken to the flour (both sides), then the egg/milk wash (both sides) and finally the rice crumbs (both sides)
6. Place them on a large plate, wrap the plate with gladwrap and place in fridge for at least 20mins
7. Pre-heat oven to 220 degrees celsius
8. Place the schnitzels on baking paper in an oven tray
9. Spray both sides with spray oil
10. Cook for 10-12mins each side depending on the thickness of the chicken
11. Serve with seasoned wedges and salad.  D-E-L-icious  XD

Beef Stroganoff - Julie Goodwin

This is by far the BEST beef strog I've made. The best I've ever tasted in fact. I've made a few and this sauce is the absolute yummiest. The photo does the dish no justice whatsoever - you simply need to make it and try it for yourself.

Note: It is imperative the meat is thinly sliced...I made the mistake of not reading this until it was already cooking...you MUST slice the beef thinly like a stir-fry. This quantity serves 4. I've adapted the quantities of Julie's recipe because we like extra sauce so this recipe has the 'extra sauce' for extra yumminess!

Ingredients:

• 1/3 cup plain flour
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper (I used black)
• 2 teaspoons smoked sweet paprika (I only had smoked)
• 500g round steak, trimmed and very thinly sliced
• 1/4 cup vegetable oil (I used olive)
• 300g button mushrooms, sliced
• 3 cloves garlic, chopped
• 1/4 cup tomato paste
• 1/2 cup beef stock 
• 2 tablespoons worcestershire sauce
• 300ml sour cream (I used light sour cream)

Method:

• In a large bowl, combine the flour, salt, pepper and paprika. Toss the beef strips thoroughly through the mixture
• In a large, non-stick pan, heat a quarter of the oil over a high heat until in is just smoking. Cook the beef in batches until just golden brown
• Reduce the heat to medium-high. Heat the last of the oil in the pan and saute the mushrooms and garlic until softened. Add the tomato paste and stir for a further minute. Add the stock, worcestershire sauce and sour cream to the pan. Return the beef and stir for a minute or two until well combined and warmed through.
• This can be served with pasta or rice, and steamed green beans or broccoli. I served ours with rice and broccoli...D-E-L-icious  XD

Green Beef Curry

Using the green curry paste from Aldi, I made the tastiest, easiest Thai curry using Chuck steak from my local butcher. Whilst shopping at Woolies last week I picked up a 5kg bag of Basmati Rice for $6.82 which is about 50% off. This huge bag will last us a couple of months so it's always a good idea to grab these bags when you see them. This dish serves 4 with rice.

Ingredients:

• 2 tablespoons green curry paste
• 1 tablespoon olive oil
• 1 x 400g tin coconut cream or milk (I used low-fat cream)
• 500g chuck steak, cubed
• A handful of snow peas
• 2 large carrots, peeled and sliced
• 1 cup broccoli florets and stalk, cut into chunks
• 1 tablespoon fish sauce
• 1 tablespoon brown sugar

Method:

1. Add the oil and curry paste to a wok on a high heat and cook for 1 minute
2. Add the coconut cream/milk, stir well, bring to the boil then simmer for 5mins
3. Add the chuck steak and simmer on a low heat for about 30mins
4. Add the carrots and broccoli and  simmer for a further 20mins
5. Add the snow peas, brown sugar and fish sauce. stir well and simmer for 5mins
6. Serve on a bed of rice and garnish with coriander if you have it.

D-E-L-icious  XD

5kg bag rice from Woolies

Green curry paste from Aldi

Curried Rice Salad

It's always a good idea to have some different salad recipes coming in to Summer, rather than the simple green salad. This recipe is easy, light and tasty. It's low-fat and excellent served as a side dish or by itself for lunch.

Ingredients:

• 2 cups cooked white rice, cooled (if you have wild rice, add 1 tablespoon for extra nutty flavour)
• 1 apple, chopped
• 1 red capsicum, diced
• 1/3 cup raisins
• 1/4 cup walnuts, chopped

Dressing:

• 1/4 cup olive oil
• 1/3 cup white vinegar
• 2 teaspoons curry powder
• 3/4 tablespoon caster sugar
• 1 garlic clove, crushed

Method:

1. Add all ingredients (except those needed for the dressing) into a large bowl and toss well
2. Add the dressing ingredients to a glass jar and shake well so everything mixes together
3. Pour over the rice mixture and gently toss.

D-E-L-icious  XD

Vietnamese Fried Rice

This is very tasty and not as over-powering as some Fried Rice dishes I've tried. This serves 2 as a main on it's own, or 4 as a side dish. It's easy and tasty. You will need time to let the cooked rice cool in the fridge - minimum 4hrs, but it can be left overnight. Great vegetarian meal and low in fat.

Ingredients:

• 2 cups Jasmine rice
• 1/4 cup soy sauce
• 1 tablespoon caster sugar
• 1 tsp sesame oil
• 2 tsp peanut oil
• 3 garlic cloves, finely chopped
• 150g green beans, cut into thirds
• 400g tin corn spears, cut into thirds
• 1 carrot, peeled and finely chopped
• 1/2 cup water
• 2 eggs, lightly whisked
• 4 shallots, ends trimmed, thinly sliced
• Salt and pepper to taste

Method:

1. Cook the rice as per packet instructions then place the cooked rice in the fridge for minimum of 4hrs
2. Combine the soy sauce, sugar and sesame oil in a bowl and set aside for later
3. Heat peanut oil in a wok over high heat and cook for 3 minutes until aromatic
4. Add beans, carrots and corn spears, toss to combine and add water
5. Cook, stirring occasionally for 5 minutes or until vegetables are tender and the liquid has evaporated
6. Add the rice and cook, stirring with a wooden spoon to break up any lumps, for 4 minutes or until heated through
7. Make a well in the centre and add the egg. Cook, stirring the egg for 30 seconds or until the egg starts to cook
8. Stir fry for 1 minute or until egg and rice mixture are combined
9. Add the soy sauce mixture and toss to combine
10. Season with salt and pepper, stir in shallots and serve immediately...D-E-L-icious  XD