Wednesday , January 17 2018
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Spiced beef and cauliflower pilaf

Pilaf is rice cooked in stock. We’ve added loads of veg for extra fibre.

Hands-on time: 15 mins
Cooking time: 35 mins

– Dairy free
– Diabetes friendly

1 tablespoon olive oil
2 brown onions, thinly sliced
200g Swiss brown mushrooms, thinly sliced
300g lean beef mince
2 tablespoons korma curry paste
400g caulifl ower fl orets
(½ small caulifl ower)
1½ cups basmati rice
2 cups reduced-salt chicken stock
1 x 400g can no-added-salt brown lentils, rinsed, drained
1 cup frozen peas, thawed
1 tablespoon toasted
flaked almonds
½ cup coriander leaves

1 Heat oil in a large saucepan on medium heat. Cook onion and mushrooms, stirring occasionally, for 10 minutes, or until caramelised.

2 Add mince. Cook, stirring to break meat up, for 5 minutes, or until browned. Add curry paste, cauliflower and rice to pan. Cook, stirring, for 1 minute.

3 Add stock with 2 cups of water. Bring to the boil. Reduce heat and simmer, covered, for 15 minutes, or until rice is tender. Using a fork, stir to separate the rice grains. Add lentils and peas. Cook for 1 minute, or until heated through. Top pilaf with flaked almonds and coriander leaves, and serve.

Spiced beef and cauliflower pilaf


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