Of which 6.2 g sugars and 2.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (cauliflower) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens none
Chicken with spiced cauliflower rice
Diced chicken with riced cauliflower, seasoned with warm spices.
Ingredients
- 250 g (9 oz) chicken breast, diced
- 1 large head of cauliflower (500 g / 1 lb)
- 1 tsp turmeric (3 g)
- 1 tsp cumin (2 g)
- 1 tsp paprika (5 g)
- 1 piece (1 cm / ½ in) fresh ginger, grated (8 g)
- 1 clove garlic, minced (6 g)
- ½ chopped onion (50 g / 1¾ oz)
- 1 handful of fresh cilantro, chopped (10 g)
- 1 tbsp olive oil (15 g / ½ oz)
- salt and pepper, to taste
Method
- Cut the chicken into small cubes and season with half the spices (turmeric, cumin, paprika), salt and pepper.
- Pulse the raw cauliflower in a food processor (or a Thermomix® or similar), or grate it coarsely, until it looks like rice.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.