RICE SWAP
Diabetic Living Australia|March - April 2021
These recipes trade traditional rice for cauliflower and broccoli rice, giving you easy weeknight dinners that are lower in kilojoules and carbs
LISON ROBERTS, SHANNON LAVERY
RICE SWAP

What is Vegie Rice?

“Rice” made from cauliflower, broccoli, or other vegetables is simply small vegetable pieces. It’s made by chopping and pulsing vegetables in a food processor until they are in rice-like pieces.

CHICKEN FRIED RICE BOWLS

PREP 15 MINS COOK 15 MINS SERVES 4 (AS A MAIN)

2 tsp olive oil

375g chicken breast mince or turkey mince

1 brown onion, finely chopped Pinch ground chillies

½ tsp ground cumin

3 cloves garlic, crushed

2 cups cauliflower rice (fresh or frozen)

2 cups broccoli rice

4 x 60g eggs, whisked

3 Tbsp fresh lime juice, plus

4 lime wedges, to serve Freshly ground black pepper

1 avocado, sliced

½ cup coriander, roughly chopped

4 large radishes, cut into short, thin sticks Hot sauce or gluten-free hot sauce, to serve (optional)

1 Heat the oil in a large non-stick frying pan over medium-high heat. Add the chicken or turkey mince, onion, ground chillies and cumin. Cook, stirring occasionally, for 5 minutes or until the mince is browned and the onion starts to soften. Add the garlic and cook, stirring, for 1 minute. Add the cauliflower and broccoli rice to the pan. Cook, stirring often, for 3-4 minutes or until tender.

This story is from the March - April 2021 edition of Diabetic Living Australia.

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This story is from the March - April 2021 edition of Diabetic Living Australia.

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