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Fresh salmon cauliflower rice
2
| Prep | 15 min | |
| Cook | 12 min |
- Cauliflower, 2 cup(s), chopped
- Broccoli florets, 1 cup(s), cut into florets
- Olive oil spray, 2 x two-second spray(s)
- Atlantic salmon, farmed, 6 oz(s)
- Extra virgin olive oil, 3 tsp(s)
- Eggs, 1 large, raw, lightly whisked
- Red chili pepper, 1 pepper(s), seeded, thinly sliced
- Ginger, minced, 2 tsp(s)
- Garlic, minced, 2 tsp(s)
- Red bell pepper, chopped, ⅔ cup(s)
- Green onion, 3 medium, thinly sliced
- Carrot, shredded, ½ cup(s)
- Soy sauce, low-sodium, 3 tsp(s)
Method
Using a food processor, process cauliflower until finely chopped. Remove cauliflower to a microwave safe plate. Cover with damp paper towel and microwave on high for 2 minutes. Add broccoli to the processor, pulse until very coarsely. Remove to a bowl.
Lightly spray salmon on both sides with oil, season. Heat a large non-stick frying pan over medium-high heat. Cook salmon for 2 minutes each side for medium or until cooked to your liking. Remove to a plate, cover and stand 3 minutes. Flake into pieces.
Heat half the oil in the pan. Add egg and tilt the pan to form a thin omelette. Cook for 2 minutes or until almost set on top. Slide onto a board, roll up.
Add the remaining oil to the pan with the chili pepper, ginger, garlic. Cook, stirring for 1 minute until soft. Add the broccoli and 1 tablespoon water. Cover, cook for 30 seconds until bright green. Add the cauliflower, bell pepper, green onions and carrot, cook, stirring gently until hot. Remove from the heat.
Thinly slice the omelette crossways, stir into the cauliflower rice with the salmon and soy. Spoon into bowls and serve.
TIP: The cauliflower rice will keep 3 days in an airtight container in the coldest part of the fridge. It is delicious served hot or cold.
Nutrition facts per serving
Makes 2 servings
Food Groups
|
V
|
3.4 |
|
F
|
0 |
|
C
|
0 |
|
PD
|
2 |
|
Ft
|
1.6 |
|
S
|
0 |
Nutrition Facts
| Calories | 375 |
| Total Fat | 23.2 g |
| - Saturated Fat | 4.8 g |
| Cholesterol | 139.8 mg |
| Sodium | 410 mg |
| Total Carbohydrate | 18.1 g |
| - Dietary Fiber | 5 g |
| - Total Sugars | 7.4 g |
| -- Added Sugars | 0 g |
| Protein | 26 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!