Black Bean-Cauliflower “Rice” Bowl

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!

GF THAI FISH CAKES

May 8, 2022 / Lyn Jones / 0 Comments

serves 4

INGREDIENTS

  • 500 g skinless white fish fillets of snapper, tilapia, John Dory, monkfish or cod (and pin boned – done over an upside down bowl) and cut into small pieces
  • 1/4 cup blanched Almond flour
    1/2 cup unsweetened coconut shredded and toasted
  • 3 large eggs
    1 Tab fresh minced coriander
    1 Tab fresh ginger, peeled & minced
  • 1 Tab scallions/spring onions, finely chopped (white and green parts)
  • 1/2 tsp sea salt
    1 Tab Fish sauce
    1 Tab lime zest
    2 Tab grapeseed oil

NOTE:  Another recipe added 1 tsp dried basil, freshly dried basil, freshly ground pepper to taste, 1/2 tsp ground paprika and of Thai curry powder and 200g shrimp

INSTRUCTIONS

1. Rinse fish, pat dry & cut into 1/4″ cubes.

2. In a large bowl combine fish, almond flour, coconut, eggs, coriander, ginger, scallions, salt, fish sauce and lime zest. Form the mixture into 2″ patties.

3.  Heat oil in a large skillet over med-high

Heat the oil or lard in a pan, over a medium high heat to cover the base.Cook 4-6 minutes per side,
until golden brown. Transfer to paper towel on a plate. Serve – garnished with coriander leaves and fresh lime slices.  Serve with your favourite sauce or salad and Enjoy!

NOTE 2:
If using frozen fish, thaw completely and pat dry before cutting into a smaller chunks and putting in a food processor.

When all nicely ground/minced and combined, transfer into a large bowl and add almond flour and chopped spring onion, stir until combined and form patties with your hands. You will get 10 patties.