Lean Turkey Curry with Cauliflower ‘Rice’

As part of my move towards a healthier lifestyle, I have tried to rely less on carbohydrates at meal times, and focus more on lean meats, fresh veggies and lots of fresh flavours.

At first, the concept of cauliflower rice did not appeal to me in the slightest. Cauliflower isn’t the most exciting of vegetables… Which is probably why it’s often teamed with cheese, to jazz it up a little.

However, I was blown away when I first made the so-called ‘cauli-rice’. I do have a food processor, so I must admit, to make it this way is very easy and saves grating it by hand.

Making cauliflower rice for the first time

To get to grips with it, I first read this great article by BBC Good Food which sets out all the different ways you can make it, both with and without a food processor.

Below is the method I follow (with a food processor) but feel free to check out the link to see which method is best for you.

I find the method below turns out great each time both in terms of taste and texture.

Portions and guidelines

1 large cauliflower head can make anything up to 6 portions of ‘rice.’

It can portioned up and stored in the fridge for up to 3 days, or frozen, so great to prep-ahead on a Sunday if, like me, you have more time then.

Lean Turkey Curry with Cauliflower ‘Rice’

This recipe serves 2, with some leftovers for lunch or the curry can be frozen. It takes about 40 mins to prep and cook.

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What you need:

  • half a medium-sized cauliflower
  • tsp of ground cumin
  • 1 red onion, diced
  • 2 cloves garlic, crushed
  • 400g turkey breast (or chicken), diced into 2-3cm chunks
  • 1 tbsp hot curry powder
  • 1 tbsp Garam Masala
  • 400g tin chopped tomatoes
  • 1 cup organic chicken stock (I use Kallo)
  • 2 green chillies, deseeded and finely sliced
  • 3 tbsp Rapeseed oil (I use Calvia)
  • 200g steamed broccoli
  • 1 few handfuls spinach
  • fresh coriander (optional)

What to do:

To make the curry…

  1. Heat 2 tbsp Rapeseed oil in a large, heavy-based frying pan. Add the diced red onion and cook for 3 minutes, until it softens and begins to turn translucent. Add the garlic and chillies and continue to cook for a further 2-3 minutes.
  2. Add the spices and stir well for 2 minutes, until the fragrance is released. Add the diced turkey breast and stir well to coat well in the spices, cooking for 5 minutes or so over a medium-high heat so the meat browns.
  3. Add the tin of chopped tomatoes and the chicken stock, cover and simmer for 25 minutes over a low heat. Check occasionally and stir as needed.
  4. Once the timer is up and the sauce has thickened, add the cooked broccoli and spinach and cook for a further 5 minutes until hot. Serve with the ‘cauli-rice’ below.

To make the cauliflower rice…

  1. Preheat the oven to 200C and get out a large, flat roasting tray.
  2. Remove the outer leaves from the cauliflower and most of the thick core. Roughly chop into large chunks.
  3. Add a few pieces of the cauliflower chunks to the food processor at a time (as not to overload). Using the pulse setting, blitz for 30 seconds or so, until the cauliflower resembles fine rice, or couscous.
  4. Toss the ‘rice’ in a drizzle of Rapeseed oil and season with a tsp of ground cumin and some freshly ground black food and lifestyle blogpepper. Tip: don’t add salt, apparently that tampers with the texture!
  5. Spread the ‘cauli-rice’ out to a thin, even layer on the roasting tray, and roast in the oven at 200C for 12 minutes, mixing it up halfway through cooking.
  6. If desired, top with some chopped fresh coriander and serve with the above curry recipe.