Cauliflower Rice Pilaf 

I love this recipe so much, whether you are lo-carbing, paleo-ing, slimming worlding, it’s just delicious. I eat it on its own never mind as a side dish! 

Obviously for Slimming world purposes I’ve changed the coconut oil in the Original recipe for lo cal spray oil, but if you can get your hands on the coconut spray oil, use that! 

I will edit this post when I work out exactly how to syn this recipe but for now here is how I make it: 

Cauliflower Rice Pilaf

Serves 4 

1 large head of cauliflower 

8 dried apricot halves

2 tablespoons pine nuts 

1/2 onion chopped 

1 clove garlic minced

1/2 tsp cinnamon 

1/2 tsp ground cumin 

– in a non stick pan, spray with local and sauté the onion, garlic, apricots and pine nuts over a low heat until the onions are soft.

– in small batches, blitz the cauliflower florets in a food processor 

– add the spices to the pan, adding a little more oil needed.

– stir for 30 seconds then toss in the cauliflower 

– stir well for about 5-10 mins, add a few spoons of water to help it steam cook 

– serve with some fresh chopped coriander 

Cottage Pie with Cauliflower Mash Topping

Cottage Pie with Cauliflower Mash Topping

So, 2 weeks into the new year and lots of cooking to catch up reporting on! First up, cottage pie (although I grew up calling it shepherds pie even though my mum always used beef mince!) With the updated Slimming … Continue reading

Tikka Tikka Tuesday

I’m working my way through the Slimming World “FakeAway” Book

I tried the Lamb Dhansak recently and I don’t know what I did to it, but it wasn’t nice! I plan to try the Beef version Click Here next week

So, on Tuesday I wanted something yummy but curry like (the boys will eat curry and rice and not much else!)
I had chicken. I had no tomatoes, chopped or fresh or even passatta and I had no coconut milk. How was I going to make something that resembled a curry!

Fakeaway book to the rescue! Chicken Tikka Masala all I needed was fat free natural yoghurt and I had fat free Greek yoghurt so we were good to go! I also read the recipe at 2pm so had a good 3.5 hours marinade time!

I had no tikka powder I just used the hot madras curry powder I have so I did not add any extra chilli that is In the original recipe.

I served with onion and coriander cauliflower “rice” for us and basmati for the kids

This recipe is Syn Free on Extra Easy

Chicken Tikka Masala

Serves 4

Juice of 1 lime (I cheated and used 3 tbsp bottled lime juice)
150g fat free Greek yoghurt
4 tbsp hot madras curry powder (or 5tbsp tikka powder)
Salt and pepper
4 skinless chicken breasts chopped into chunks
1 onion finely chopped (recipe says grated, how exactly one is meant to grate an onion I do not know!)
4 garlic cloves crushed
2cm piece of ginger peels and grated
1 tsp ground cinnamon
1 tsp ground cumin
6 tbsp tomato purée
5 tablespoons fat free Greek yoghurt (original recipe says fat free fromage frais)
Fresh coriander to garnish

Cauliflower rice:
1 head cauliflower
Fresh coriander bunch
1 onion finely chopped
1 clove garlic crushed

– in a large dish mix the lime juice, 5tbsp yoghurt, 2 tbsp of the curry powder (or 3 of tikka). Season well with salt and pepper then add the chicken and mix well. Marinade in fridge for 4 hours or overnight.
I like to attack the chicken pieces in the marinade with 2 forks to poke lots of little holes in the chicken and really get that marinade in. You can skip this part but it’s quite fun.

– when ready to go, heat up the grill and spray a pan with lo cal spray. Add the onion, garlic, ginger, cinnamon, cumin and the rest of the curry powder and fry for 2-3 mins.

– stir in the tomato purée and 300ml of water. Bring to the boil then reduce and simmer for 15 mins, stirring often

– meanwhile, thread the marinaded chicken onto skewers (use metal if you have them, if you are using wooden skewers, cover the ends with tinfoil because even though I soaked mine one of them still went on fire under the grill, oops)

– spray with lo cal spray and grill for 15 mins turning now and then until nice and deep golden coloured

– remove the chicken from skewers and stir into the sauce. Take off the heat then stir in the rest of the yogurt and scatter fresh coriander leaves (optional)

Coriander and onion cauliflower “rice”
– break the cauliflower into florets and blitz in processor until it resembles rice. Do in batches otherwise tends to get too mushy and over crowded, you need to just pulse it a few times to get a good consistency of not too small and mushy
– finely chop the onion and add to a frying pan with spray oil and the garlic and fry until golden in colour.
– finely chop the stalks of a good bunch of coriander and add them in along with the cauliflower. Stir well and add 5 tablespoons water and put a lid on to let it steam and cook the cauliflower through, about 10 mins
– season when cooked and scatter fresh coriander leaves over when serving



Cauliflower – don’t knock it!

The humble cauliflower. Until recently the only way I would eat cauliflower is baked with cream and cheese!! Still my favourite dish but having tried a few different eating styles over the years, one of the tricks I’ve kept with me is using cauliflower instead of rice or mashed potato!

One of my favourite recipes is Cauliflower Pilaff from a great paleo site Clothes make the Girl
I leave out the raisins as I don’t like them and depending on how I feel that day, will half the oil used, or use low calorie spray oil.

Here are 3 recent meals I’ve made using cauliflower. I tend to make up a big batch and use it for the next couple of days.

No.1 Baked Salmon with Chilli and Lime Butter (courtesy of Supervalu! But easy to recreate!)
Served on a base of click here for recipe cauliflower pilaff that I tossed through with fresh coriander and some grilled asparagus


No.2 Fried Striploin Steak served with Garlic Butter and Cauliflower Pilaff and asparagus (again)
(The garlic butter melted into the cauliflower taking it to a whole new taste level – mmmmm)
I simply brought the steak to room temp, seasoned with salt and lots of black pepper, rubbed with some olive oil and fried 4 mins each side.
For the butter – 30g butter, grate in a clove of garlic and a sprinkle of dried mixed herbs, roll into a sausage in some greaseproof and freeze for half an hour to allow to cut into nice slices – or don’t bother and just spoon it on 🙂


No.3 Spiced Pan Fried Chicken With Garlic rice mash
For this I seasoned chicken fillets with cayenne chilli powder, salt and pepper and bashed writhing cling film to flatten slightly. Pan fried until golden and cooked through.
Meanwhile process the cauliflower until fine crumbs texture. Sauté a finely chopped onion and clove of minced garlic in a frying pan until soft and add the cauliflower. Cook until soft.
Served with some fried (in the chicken pan deglazed with some water) asparagus (notice a trend) and some garlic butter to melt into the chicken


Two diets, One meal

So, myself and himself follow 2 different diet plans. I stick (sort of!!) to Slimming World and he a slow carb/low carb sort of paleo plan type of thing involving yuck like butter in coffee and way too many egg whites for my liking!

I digress. As a family of 4 (2 adults, 2 kids) I don’t want to have to cook different meals for us all so unless I know the kids really won’t eat what we are having and they have a fish finger meal, I try to adapt what we have for us all.

Yesterday I took left over turkey breast and fried it up in nandos hot sauce for himself and made a salad dressing for myself (recipe below)



For dinner last night we had leftover chicken rogan josh. I had “normal” rice and made him cauliflower “rice” stir fried with mushrooms, coriander and garlic. My husband has the best wife ever 🙂


Peri Peri Salad Dressing

(I used Nando’s sauce but you could google a recipe to make your own sauce)

1 tablespoon Nandos Medium Peri Peri Sauce
5 tablespoons apple cider vinegar
Juice of half a lemon

Mix it all up and pour a few spoons over your salad. It’s got quite a kick 🙂

Mushroom & Garlic Cauliflower Rice

A small head of cauliflower, broken into florets
2 cloves garlic chopped
7/8 mushrooms, sliced
Fresh coriander
Coconut oil or oil of your choice

Steam the florets until just about cooked
Meanwhile fry the mushrooms and garlic in hot oil
Roughly mash the cauliflower and tip into the pan, mix well and add fresh chopped coriander