Couscous and cauliflower rice are great alternatives to rice.

TASTY FRIED BROWN RICE

2 cups cold cooked brown rice
1 tbsp canola oil
1 tbsp sesame oil
6 shelled medium small prawns, diced
1 tbsp diced carrot
2 long beans, cut into small sections
2 tbsp diced red capsicum
2 egg whites
2 tbsp fresh sweet corn kernels

Seasoning
1 tbsp oyster sauce
1 tsp chicken stock powder
1 tsp paprika powder
Freshly cracked black pepper
Dash of pepper to taste
Sugar to taste

Heat oil and sesame oil in a large nonstick skillet. Add prawns, carrot and long beans. Saute briefly.

Add brown rice and toss over high heat. Stir in capsicum to combine. Mix and fry briskly over high heat. Season to taste.

Push rice aside and add egg white. Toss and fry until egg whites and rice are well combined.

Add sweet corn kernels and adjust taste with a little more sesame oil. Keep frying until rice grains start to “jump”.

Once done and rice is fragrant, dish out and serve at once.


Healthy Cauliflower Fried Rice

HEALTHY CAULIFLOWER FRIED RICE

1 (300g) medium head cauliflower
2 tbsp sesame oil
2 tbsp red onion, diced
1 tsp chopped garlic
1 tsp minced ginger
2 tbsp red capsicum, diced
2 tbsp green capsicum, diced
1 tbsp diced carrot
2 tbsp shiitake mushrooms, diced
2 eggs, beaten

Seasoning
2 tbsp light soy sauce
1 tbsp Sriracha sauce
freshly cracked black pepper to taste
1 tbsp canola oil

Garnish
chopped spring onion and coriander

Remove core of cauliflower. Cut off the florets and wipe them dry. Put the florets in a food processor. Pulse for 5-6 seconds until the cauliflower resembles rice or slightly larger pieces. Do not overload the processor or the cauliflower will become mushy when cooked.

Heat sesame oil in a large nonstick skillet. Add onion, garlic and ginger. Saute until fragrant.

Add capsicums and carrot. Stir-fry well till aromatic. Add cauliflower and saute until just tender but not mushy. Mix in the shiitake mushrooms. Add the beaten eggs and adjust taste with seasoning. Keep stirring until the egg coats all the cauliflower and is cooked,

Dish out and serve garnished with chopped spring onion and coriander.


Simmered Chicken with Couscous

SIMMERED CHICKEN WITH COUSCOUS

2 tbsp canola oil
2 tbsp yellow onion, chopped
3 cloves garlic, crushed
500g chicken, skin removed and cut into 6 pieces
150g tomatoes, seeded and chopped
1 tbsp paprika
1 tsp ground cinnamon
1 bay leaf
½ tsp water
2 dried dates
Adequate salt and sugar to taste
½ tsp chicken stock powder

Couscous
150g couscous
1 tbsp butter
20g raisins
2 stalks coriander, finely chopped

Heat oil in a pan and saute onion and garlic till slightly browned and aromatic.

Add chicken, tomatoes, paprika, cinnamon and bay leaf, and pour in water. Cook to a boil then reduce the heat and simmer for about 20 minutes, stirring twice in between.

Add the dates and continue to simmer until chicken is tender and gravy is reduced. Add seasoning to taste.

For the couscous: Bring 600ml water to a boil then add ½ teaspoon oil and a big pinch of salt. Once water comes to a boil, take saucepan off the heat and add couscous. Whisk and cover for 3-4 minutes. When done, drain couscous and loosen the grains. Stir in butter, raisins and coriander.

Dish out couscous to serve with the chicken.