Tag Archives: cauliflower rice

Mock Claypot Chicken Rice

22 Sep

If you have come to this page through a search engine looking for a genuine claypot chicken rice recipe, this is NOT it. I’m afraid there is no rice in this recipe and it is not cooked in a claypot! My blog is a low carb blog and rice does not belong here. If you are low carbing, do read on.

So what’s this all about then?

One of my favorite dishes while living in Singapore was Claypot Chicken Rice. Chicken, shiitake mushrooms, Chinese sausages and salted fish are marinated in a sauce and then cooked over a layer of rice in a covered claypot. The juices from the ingredients and the extra marinade are absorbed into the rice grains while cooking to create a fragrant dish where all the different flavors meld into one. As the claypot is placed over a gas flame to cook, another characteristic of claypot rice is the burnt rice crust at the bottom of the dish which people look forward to when they get to the bottom of the pot. The best part comes at the end!

Trying to re-create this dish as a low carb version without a clay pot and using cauliflower instead of rice means having to accept that there won’t be any crispy bits to pry out from the pot at the end of the meal. I have no problem with this. We enjoyed our lunch today so I’ve decided to share this recipe. My low carb version has all the traditional ingredients except for the rice. I got as close as I could get by cutting out carbs where possible and cooked the dish in Corningware. Any pot with a lid which is oven-proof and large enough to hold all your ingredients will suffice. This recipe would also work without chinese sausages and salted fish. Chinese sausages and salted fish do, however, give the dish its distinctive taste but if these are items you don’t think you would enjoy or want to have the balance sitting in your pantry for months, don’t bother buying them. Just put in some broccoli, bok choy or other green leafy Chinese veggies instead. Of course, the end result will taste very different.

In my recipe, I’ve fried the salted fish till slightly crispy and used it as a topping. Traditional recipes throw the salted fish in to cook with the chicken.



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My Version of Costa Rican Casado

27 Sep

Last week, my neighbor gave me a plaintain. I don’t eat bananas anymore because of the high carbohydrate content. So this solitary plantain sat on my kitchen counter turning slowly from green to yellow to yellow speckled with black spots. To throw or not to throw? I always feel guilty when I throw food away. This goes back to the time I was growing up and reprimanded by my mum for not finishing my meals – ‘Think of all the starving children in the world’, she would say. Although I now know that I won’t be saving any starving children if I leave food on my plate, I do however, make an effort not to waste any food, cooked or uncooked. Hence my decision to use up the plantain!

I was introduced to plantains while in Costa Rica and discovered their national dish casado. Casado means marriage in Spanish and this one-plate dish is a ‘marriage’ of various ingredients. It consists of rice, beans, a small salad (seemed to be always made with iceberg lettuce, tomato and cucumber slices), a meat (one or more types) and is accompanied by plantains, tortillas and sometimes, other small dishes. No big culinary know-how required to produce it but I liked it. Since going low carb, I haven’t made casado at all because it is loaded with carbs – rice, beans, plantains, tortillas!! But what else should I do with this plaintain? I googled and couldn’t find any other easy way to use up the plantain other than to sauté it. Ok, then …

To try to reduce the carbohydrate content of the dish a little, I decided to make the rice with cauliflower rice. And instead of serving the beans on the side which would mean that you would eat more beans, I decided to put it into the ‘rice’, just like in gallo pinto. Gallo pinto, if you speak Spanish, has nothing to do with yellow roosters nor is it a dish made with chicken. It is white rice mixed with black beans and flavored with onions, coriander and Salsa Lizano. Some people add chopped bell peppers. It is awesome. Salsa Lizano is hard to come by in Europe and the closest sauce I had to it was HP Steak sauce. I also did not have any bell peppers – I like to add red and/or green for colour. Anyway, so I made this pseudo gallo pinto and served it with grilled chicken breast, sautéed plantains and a small salad. It was delicious and I got rid of my plantain! Of course, with the plantain and beans, this meal was not very low carb but let’s say it was carb-reduced.

Costa Rican Casado - carb-reduced version

There is really no recipe to share here except for the rice bit. Instead of chicken, you could serve it with pork, beef, fish – grilled would be nice. Although Costa Ricans do not eat casado with tofu, there is no reason why you can’t replace the meat with tofu or even a seitan schnitzel. Then add a healthy portion of salad with a simple dressing. No need for plantains although they do add some nice colour to the photo above, don’t they?

Carb-reduced Gallo Pinto (serves 2)

250 gr cauliflower, riced

1/3 can black beans

1 small onion, chopped

a handful of coriander, chopped, plus a few sprigs for garnishing

1/2 small bell pepper, any colour or mixed, cubed finely (optional)

Salsa Lizano, HP Sauce or Steak Sauce

Place the riced cauliflower in a glass dish and microwave on high for 4 minutes.

Sauté the onions (and peppers, if using)  in a pan with some olive oil till glazed and lightly golden (and peppers are cooked). Add the beans. Sauté for 2 minutes more till warmed through. Add the cauliflower rice and chopped coriander. Mix well and season with the sauce. I used about 1 tablespoon but you can increase the amount to your liking. Dish out and garnish with fresh coriander.

¡Buen provecho!

Nutritional Info per serving of Gallo Pinto

Total calories – 99.6 kcal; Fat – 0.4 gr; Total Carbs – 22.9 gr (dietary fibre – 7.4 gr, therefore net carbs – 15.5 gr); Protein – 5.8 gr

Print this recipe – Carb-reduced Gallo Pinto


Cauliflower Fried Rice

18 Mar

I’ve got so many things to write about, there’s a backlog building up. Today, I’m going to do a quick post before I forget.

In my blog post of 7 May 2010, I said that I would post the recipe for my cauliflower fried rice when I next made it. Although I’ve had Cauliflower Fried Rice several times since then, I just noticed that there is no Cauliflower Fried Rice recipe in my recipe index. Well, I’ll have to make good on my promise.

As I mentioned earlier, it is so simple you don’t really need a recipe but for those who are unsure, here is one. We had Char Siu Fried Rice today because I had some Chinese-style roast pork (called Char Siu in Cantonese)  in the fridge but you can use any meat or tofu. Char Siu is sweet. It is pork basted with a marinade made of hoi sin sauce, honey and sugar and then roasted! I make my own marinade using less honey than called for and erythritol. If you want to avoid using a sweetened meat, then just use raw meat or tofu.

Fried Rice, whether with cauliflower or rice, is such a versatile dish. Cook it to use up leftovers in your fridge. Cauliflower Fried Rice is even better. You don’t need to cook your rice and leave it in the fridge overnight. That is the secret to good fried rice. Since you don’t have to pre-cook your cauliflower, you can whip this up very quickly.

Cauliflower Fried Rice (serves 3)

400 gr cauliflower

200 gr of any of the following cooked items : leftover pork roast, roast pork  or char siu, pork chops, roast chicken or cooked beef cut into small cubes

OR

200 gr of any of the following uncooked items: chicken, pork, beef, prawns, tofu, meatballs, fishballs or any mixture, cut into small cubes

2 eggs, beaten

about 1/2 – 3/4 cup frozen peas

1 large carrot, cut into little cubes

2 shallots sliced, alternatively you can dice 1/2 onion but shallots are nicer

healthy oil for frying

salt, pepper, soy sauce

sliced green onions or chopped coriander (cilantro) leaves for garnishing

optional: sambal for serving

First, rice your cauliflower. I usually use about 130-150 gr cauliflower per person, more than I would if I were eating cauliflower rice as an accompaniment. Here the fried rice is your main meal. Wash and cut the cauliflower into pieces and chop them in a mixer till fine but NOT MUSHY. Set aside.

Heat some oil in a wok over medium heat. If you are using tofu, I would stir fry the tofu at this stage till lightly brown.  Just put them in one layer spread out over the base of the wok and when they turn lightly yellow brown underneath, flip them over and brown the other side. Remove the tofu to drain on a paper kitchen towel.

If you are not using tofu, just heat the oil and stir fry the shallots till glazed. Add the carrots and fry for a couple of minutes (till about half cooked). If you have chosen to use one of the raw ingredients, put this into the wok now, sprinkle lightly with salt and pepper and continue stir frying till your added ingredient is cooked.  Be careful with the prawns though, they cook fast and tend to get hard if cooked too long. Then add the peas. If you are using cooked meat or have fried the tofu above, add this and the peas at the same time. Stir fry for about 2-3 minutes.

Push the mixture up around the sides of the wok to create a little space in the middle. If this ‘little space’ in your pan doesn’t look oiled enough, add a teaspoon of oil and pour in the beaten eggs. I do this in two batches so that the egg gets cooked in a thinner layer. When the egg looks like it has set, scramble it with your spatula and break up into little pieces. Repeat the procedure with the second portion of your beaten egg. By this time, your meat and vegetables should be fully cooked or almost done. You’ve got 3 minutes to go!

Now put in the riced cauliflower, add salt and pepper, stir to mix, cover your wok and let it cook for about 3-4 minutes. Stir again, adjust the seasoning using soy sauce or just salt.

Dish out and serve garnished with green onion rings, chopped coriander leaves and some sambal (do be careful – sambal contains sugar!)

Tip: I sometimes throw in corn or zucchini cubes. The corn makes the fried rice more colourful!

….

Nutritional Facts per serving if the recipe is made with chicken:

Total cal – 269 kcal; Fat – 13.9 gr; Carbohydrates – 13.6 gr of which dietary fibre is 5 gr = Net carbs – 8.6 gr; Protein – 23.8 gr

Print this recipe – Cauliflower Fried Rice

Tomato Cauliflower Rice

16 Jul

Here is an attempt to make cauliflower rice more interesting!

Tomato Cauliflower Rice

serves 3

400 gr cauliflower, riced

2 medium tomatoes, chopped

1/2 large bell pepper chopped, red or green

1 Tbsp olive oil

Pinch saffron

Parsley for garnishing

Heat the olive oil in a wok or large pan with a lid. Add the tomatoes, bell pepper and saffron and sautee a little, then cover and leave on medium low fire till the bell pepper is cooked and tomatoes mushy, about 5-10 minutes. Pile the riced cauliflower on top (don’t stir in). Put the lid on and leave for 5 minutes. When done, take off the lid and stir to mix. Finished!

Nutrition Facts: Total Calories – 97.7 kcal; Fat – 5.1 gr; Total Carbs – 12.4 gr; Net Carbs – 7.6 gr; Protein – 3.6 gr

Note: you could cut down on the calories and fat content by omitting the olive oil. Instead saute the tomatoes and bell pepper in 1 -2 Tbsp water! Calories are reduced to 58 kcal per serving and fat to 0.6 gr!

Print this recipe – Tomato Cauliflower Rice

Broiled Salmon with Spinach and Mushrooms in Curry Cream Sauce accompanied with Coconut ‘Rice’

19 May

Cauliflower rice is sooo good and I can’t get enough of it. I mentioned in one of my earlier posts that I am a ‘rice’ person. I love rice.

Today, I decided to experiment further with cauliflower rice and decided I would try making coconut cauliflower rice. I added 10 gr of dessicated coconut to the rice to flavour it. I’ve noticed that cauliflower rice does not absorb flavours too well so probably 20 gr would have been better. The recipe below is calculated on 20gr dessicated coconut. To accompany the rice (not the other way around 🙂 ), I chose to make broiled salmon and serve it with spinach and mushrooms in a curry cream sauce. The whole meal has 11.2 g carbohydrates!

Broiled Salmon with Spinach and Mushrooms in Curry Cream Sauce

serves 1 – increase by multiplying by number of persons

125gr salmon
120gr spinach (I used frozen)
2 mushrooms, sliced
1 Tbsp heavy cream or whipping cream
1/4 onion, sliced
1/2 Tbsp oil for veggies + 1 tsp oil for salmon
Salt
chilli flakes

Sprinkle salmon with salt and chilli flakes. Place on baking sheet or in a pan. Drizzle with 1 tsp oil or better, olive oil. Turn on your broiler and broil the salmon for about 10 min or till done, flipping once. You can test for doneness with a fork. If the fish flakes, it’s done.

For the vegetables, heat oil in a frying pan. Sauté the onions for a while, then add the mushrooms. If using frozen spinach, you can add it as this stage if you have small cubes. Sauté till thawed and cooked. (If you have a bigger block of spinach, you should add it to the onions before the mushrooms as it will take some time to thaw in the pan. Once thawed, add the mushrooms and sauté till the mushrooms are cooked.)

Season the spinach with salt to taste, add the cream and curry powder and mix well. If the cream is quite thick, thin with a little milk.

Coconut Cauliflower Rice

serves 1 – increase by multiplying by number of persons

between 120-140gr cauliflower, chopped in food processor into small bits like rice
20gr dessicated coconut or fresh grated coconut
salt
if desired, 10gr of sultanas (this was not added into nutrition calculation below)

Place the riced cauliflower, coconut and optional sultanas in a microwave dish. Sprinkle with salt. Mix well and microwave on high for about 3-4 minutes (depending on how powerful your microwave is). Optional – Garnish with fresh coriander when serving.

Enjoy!

Nutritional Facts – 527.2kcal; Fat – 32.4g ; Cholesterol – 109.3 mg; Total carbs – 19.3  (effective carbs – 11.2g); Protein – 41.7g

Print this recipe: Broiled Salmon with Spinach and Mushrooms in Curry Cream Sauce

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