One of the things I love about creating new dishes is the element of surprise and mind 'trickery' that goes along with inventing low fat or even zero propointed recipes. I think its also important to our brains for food to look 'right', then it convinces our stomachs that we have eaten a satisfying meal.
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At first glance, this looks exactly like a bowl of curry with rice...but this 'rice' is made from grated cauliflower!
This is a wonderful, filling, comforting bowl of food but it is ZERO smartpoints/propoints so perfect for a NoCount day.
(For calorie counters, this recipe works out to approx.220kcal per portion
including the 'rice')
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You will need:(for 4 large portions)
FOR THE CURRY
1 onion
2 cloves garlic
2 tablespoons mild curry powder
1 teaspoon black onion seeds
1 aubergine
1 red pepper
1 green pepper
8 mushrooms
1 small punnet cherry tomatoes
1 mango
1 banana
1 tablespoon low salt soy sauce
25g bunch fresh coriander
Frylight Sunflower oil
1/2 cup water
500g passata
FOR THE 'RICE'
1 small cauliflower
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Fry the onion, garlic and curry powder in some Frylight Sunflower oil until soft. Add a little water if the mixture becomes too dry.
Chop up the aubergine, peppers and the mango, leaving them chunky. I like to keep the mushrooms and the tomatoes whole. Add to the pan. All these different textures are very important in a dish like this. Braised in the sauce in this way, the aubergine takes on an almost 'meaty' texture. Add a tablespoon of low salt soy sauce, the black onion seeds, the chopped banana and the passata. The banana acts as a thickening agent for the sauce and gives a slight sweetness to the dish to counteract the spices.
Lastly add the chopped fresh coriander.
Allow to simmer and bubble for about 20-30 minutes until everything is cooked but still has a good 'bite'. Add more water if necessary to make the consistency of sauce you prefer.
While the curry is cooking, grate the cauliflower into a bowl-it still amazes me how much this looks like rice!
If you want to save time, blitz in a food processor.
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Just before serving, either microwave or steam the cauliflower for approx. 1 minute-just to warm through and take the raw 'bite' away. You could flavour the cauliflower 'rice' with a little lemon zest, dried mint, cinnamon or spice of your choice. I quite like it plain so it acts as a bland 'carrier' for the delicious curry.
Scatter with a few coriander leaves on serving.
Another example of Slice-of-Slim sorcery!
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TIP
The curry freezes really successfully.
***
PRINT RECIPE HERE
***
There is now a Youtube film to accompany this recipe!
Click HERE to see!
Subscribe to my channel and see some of my favourite recipes being made in the Slice Of Slim kitchen.
(For calorie counters, this recipe works out to approx.220kcal per portion
including the 'rice')
***
You will need:(for 4 large portions)
FOR THE CURRY
1 onion
2 cloves garlic
2 tablespoons mild curry powder
1 teaspoon black onion seeds
1 aubergine
1 red pepper
1 green pepper
8 mushrooms
1 small punnet cherry tomatoes
1 mango
1 banana
1 tablespoon low salt soy sauce
25g bunch fresh coriander
Frylight Sunflower oil
1/2 cup water
500g passata
FOR THE 'RICE'
1 small cauliflower
***
Fry the onion, garlic and curry powder in some Frylight Sunflower oil until soft. Add a little water if the mixture becomes too dry.
Chop up the aubergine, peppers and the mango, leaving them chunky. I like to keep the mushrooms and the tomatoes whole. Add to the pan. All these different textures are very important in a dish like this. Braised in the sauce in this way, the aubergine takes on an almost 'meaty' texture. Add a tablespoon of low salt soy sauce, the black onion seeds, the chopped banana and the passata. The banana acts as a thickening agent for the sauce and gives a slight sweetness to the dish to counteract the spices.
Lastly add the chopped fresh coriander.
Allow to simmer and bubble for about 20-30 minutes until everything is cooked but still has a good 'bite'. Add more water if necessary to make the consistency of sauce you prefer.
While the curry is cooking, grate the cauliflower into a bowl-it still amazes me how much this looks like rice!
If you want to save time, blitz in a food processor.
***
Just before serving, either microwave or steam the cauliflower for approx. 1 minute-just to warm through and take the raw 'bite' away. You could flavour the cauliflower 'rice' with a little lemon zest, dried mint, cinnamon or spice of your choice. I quite like it plain so it acts as a bland 'carrier' for the delicious curry.
Scatter with a few coriander leaves on serving.
Another example of Slice-of-Slim sorcery!
***
TIP
The curry freezes really successfully.
***
PRINT RECIPE HERE
***
There is now a Youtube film to accompany this recipe!
Click HERE to see!
Subscribe to my channel and see some of my favourite recipes being made in the Slice Of Slim kitchen.
33 comments:
Hello - this sounds lovely - I was just wondering though, how do you grate cauliflower? Thank you. Francesca
Hi Francesca....just cut the raw cauliflower into manageable sized chunks, then grate coarsely into a bowl-honestly, it's that easy! xx
I am going to try this recipe this weekend! xx
Oooh Sue, let me know what you think! It's a top fave in the S-O-S house x
This wonderful recipe made the difference between having a 'good day' and a 'bad day' today. I turned to it when an impromptu lunch out left me very low on points but I will definitely be making it again, even on days when I have more points to play with!
I used butternut squash instead of aubergine, because that's what I had in the house, and I added a chilli in with the bulk of the veg and mango, as I like my curries hot - the flavours/textures were all great. This was my first time using banana in curry - I have to say I was a bit sceptical but I shouldn't have been as it really works (even though it probably shouldn't!). The mango provided a lovely sweet tang and a different texture to the veg. As for the cauliflower - what a great idea! It soaked up the sauce beautifully and with a little extra salt and curry powder, it added a flavour and crunch that you just don't get from rice.
Thank you Janey for sharing this fantastic recipe - it's wonderful to have a meal where seconds (or even thirds!) are allowed! I'm really looking forward to my next Slice of Slim experience. The only question is - what should I try next?
Jessica-thanks so much for letting me know how you got on! I'm so pleased you enjoyed this dish so much and have seen for yourself that you can still have a good day even if your plans change! There are so many recipes for you to try, let me know which one you sample next! xx
I cannot eat bananas as they dont agree with me, is there a recommended substitute I can use, or can it just be left out? :)
Just leave out the banana Karyn. If you need to thicken the sauce slightly, use a little cornflour mixd with cold water instead xx
Thanx Janey :) x
It's a yummy one Pat! xx
Hi sounds really yummy! I like making things in bulk how long would you say this keeps frozen? and is it okay just to defrost and reheat?
Thanks
Louise
It should keep fine for 2-3 months and will defrost and reheat perfectly. If it goes a bit runny, thicken up with some tomato puree or a little cornflour mixed with cold water Louise xx
Definitely trying this at some point this week! Thanks for sharing :)
Great Toni- let me know what you think! x
Just found your blog after joining weight watchers online and subscribing to WW magazine.
Tried this recipe for tea downsizing to 1 portion. It's the most satisfying meal I've had since starting the pro points plan 3 weeks ago. such an amazing site so glad I found you, and so many more recipe's to try, wowza
Thanks so much Janet! So glad you found Slice-of Slim and good luck on your journey! xxx
Well my lucky husband gets to have your fake duck for starters and this curry for main you are a god send I love this site xx
Wow! So happy you're happy Jackie...and what a way to a man's heart! Keeping it healthy too....x Enjoy xxx
This recipe looks amazing...Im not sure about the cauliflower rice though.......Lillian
I made this at the weekend (after eventually seeking out some black onion seeds!) and it was absolutely delicious. The different flavour combinations and flavours were amazing and I'll definitely be grating cauliflower at every given opportunity in the future...I loved it :-) The three remaining portions in my freezer won't be in there for very long!
Hi there Em! Thanks so much for letting me know-yes those black onion/nigella seeds are worth sourcing-they do make the difference! Glad you enjoyed it x
Janet this is delicious, had to source my Nigella seeds from Amazon, but so worth it. Served the cauliflower rice & had a fake Naan bread each. Hubby loved it too, but if I had told him he had no meat & no rice, he would have turned his nose up at the thought . Another great recipe, one I will be repeating for sure.
Haha brilliant Dawn! Xx
nice
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I was pinning away for such type of blogs, thanks for posting this for us.
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