Chicken and Cauliflower Rice
with garlic bbq sauce
A recipe conveniently customised just to your liking.
Tags:
Calorie Smart
•Protein Rich
Allergens:
Soya
The quantities provided above are averages only.
Total30 minutes
Cooking Time25 minutes
DifficultyMedium
Ingredients
Serving amount
2 unit(s)
Garlic
300 grams
Cauliflower
1 pack(s)
Black Beans
1 unit(s)
Bell Pepper
2 sachet(s)
BBQ Sauce
2 unit(s)
Scallion
1 sachet(s)
Harissa Spice Mix
1 sachet(s)
Worcester Sauce
(Contains: Soya)
320 grams
Irish Chicken Breast
Not included in your delivery
to taste
Water
to taste
Oil
to taste
Salt
to taste
Butter
to taste
Pepper
Nutrition Values
Energy (kJ)1966 kJ
Energy (kcal)470 kcal
Fat5.7 g
of which saturates1.5 g
Carbohydrate40.7 g
of which sugars15.2 g
Dietary Fiber19.4 g
Protein54.5 g
Salt2.7 g
Potassium308.1 mg
Calcium13.1 mg
Iron0.6 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Sieve
•Grater
Cooking steps
1
- Halve the pepper and discard the core and seeds.
- Chop into 1cm chunks.
- Peel and grate the garlic (or use a garlic press).
- Trim and thinly slice the scallions.
- Drain and rinse the black beans.
2
- Quarter the cauliflower and grate on the coarse side of your grater to make rice.
- Or alternatively, chop the cauliflower into very small pieces.
TIP: You can use a food processor to make the rice if you've got one.
3
- Place a large pan over high heat with a drizzle of oil and a knob of butter.
- When hot, add the cauliflower and pepper. Cook until slightly softened, 4-5 mins, stirring regularly.
- Add the harissa spice mix, beans, worcester sauce and a splash of water to the pan. Cover and cook for 4-5 mins. Season to taste with salt and pepper.
- Remove from the pan, set aside and keep covered until serving.
4
- Meanwhile, slice the chicken into thin strips.
- Wipe and return the pan to high heat with a drizzle of oil.
- Once hot, lay in the chicken. Cook until golden brown, 3-4 mins each side. Adjust the heat if necessary. IMPORTANT: Wash hands and equipment after handling raw chicken and its packaging. Chicken is cooked when no longer pink in the middle.
- Once cooked, remove from the pan and set aside.
5
- Add the garlic, BBQ sauce and 50ml water (per 2P) to the now empty pan.
- Allow to reduce to a sauce like consistency for 3-5 mins.
6
- Just before serving, toss the chicken through the sauce to warm through.
- Divide the cauliflower rice between plates.
- Top with the garlic BBQ chicken.
- Finish with a sprinkling of sliced scallion.
