October 11, 2024 / Lyn Jones / 0 Comments
A one-pot budget-friendly chicken soup with mushrooms, chilli and lime.
Serves 4
Ingredients
1 Tab vegetable oil
500g chicken mince
200g sliced white cup mushrooms
1 carrot, halved lengthways, thinly sliced diagonally
1L salt-reduced chicken stock
1 Tab salt-reduced soy sauce
1 Tab caster sugar
1 long red chilli, thinly sliced
1 bunch choy sum, trimmed, roughly chopped
3 limes, juiced (save 1 lime, cut into wedges, to serve)
1/4 bunch coriander, leaves picked
2 Tab unsalted peanuts, finely chopped
Step 1
Heat oil in a large saucepan over medium-high heat. Cook chicken, breaking up lumps with a wooden spoon, for 5 minutes – or until lightly browned and cooked through.
Step 2
Add mushroom, carrot, stock, soy, sugar & half of the chilli, then bring to the boil over high heat. Reduce heat to medium & simmer, uncovered, for 2 minutes to allow flavours to infuse.
Add choy sum, then simmer for 2 minutes or until tender. Stir in lime juice.
Step 3
Ladle soup into bowls. Top with coriander, peanuts & remaining chilli. Serve with extra lime wedges.
October 5, 2024 / Lyn Jones / 0 Comments
This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice reduces the carb content—and makes for quicker prep.
Ingredients
1 tablespoon olive oil plus 2 tsp., divided
1 cup frozen cauliflower rice
⅛ teaspoon salt
2 tablespoons chopped onion
2 tablespoons chopped green bell pepper
½ teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon dried oregano
⅔ cup no-salt-added canned black beans, rinsed
2 tablespoons chopped roasted red pepper
¼ cup water
1 tablespoon lime juice
¼ cup shredded reduced-fat Cheddar cheese
1 medium tomato, chopped
1 tablespoon chopped fresh cilantro for garnish
Step 1
Defrost lime if necessary. Pre-roast red pepper. Heat 1 Tbsp. oil in a medium skillet over medium heat. Add cauliflower rice and salt; cook, stirring often, until heated through, 3 to 5 minutes. Transfer to a small bowl and keep warm. Wipe out the pan.
Step 2
Heat the remaining 2 tsp. oil in the pan over medium heat. Add onion, green pepper, chili powder, cumin, and oregano; cook, stirring often, until the vegetables are softened, about 3 minutes. Add beans, roasted red pepper, and water; bring to a simmer. Cook, stirring occasionally, until heated through and thickened, 3 to 5 minutes. Remove from heat. Stir in lime juice.
Step 3
Arrange the bean mixture with the hot cauliflower rice in a dinner bowl. Top with cheese and tomato. Garnish with cilantro, if desired.
NOTES FROM OTHERS:
– This recipe is my new addiction. It is fantastic as is, but also, so easy to add and customize. I sometimes add frozen corn and red pepper flakes. I make a huge pot of the bean mixture and freeze individual portions. Then when I want a quick dinner all I have to do is fry up the cauliflower rice and microwave the beans. Hubby likes the bean mixture with tortilla chips. Thanks for a great recipe.
– Absolutely delicious healthy vegetarian meal! I didn’t have roasted red pepper and lime, so I omitted those two ingredients. I substituted fresh red bell pepper for the green as it was what I had. I added chopped garlic.
– Love it!!! Easy, delicious recipe I made for lunch today. Added some extra spices to the rice like cajun. I also added shrimp. Thanks!