Categorized | Recipes

Food on Friday Vol. 13

Each Friday we will be publishing a recipe for you to try over the weekend.

Sweet and sour is an oriental favourite and this version is so much better than any shop bought sauce in a jar as it contains very little sugar and no artificial colours or preservatives. Using cauliflower rice also means this meal contains far fewer carbs than if you made it with rice.

Sweet and Sour Turkey and pepper stir fry with cauliflower rice – Serves two

Ingredients

300 grams diced turkey breast
3 tablespoons extra-virgin olive oil
1 clove garlic, chopped finely
3 medium bell peppers – one red, one green and one yellow – thinly sliced
1 medium diced onion
10 lm white wine vinegar
50 ml water
1 tablespoon soy sauce
½ tablespoon fructose
1 teaspoon tomato puree
1 medium cauliflower – cut into florets and hard stalks discarded
4 spring onions, finely shredded

Directions

Heat two tablespoons of the oil in a pan or wok and cook the meat over a medium heat for 5 minutes. Remove and set aside. Heat the last of the oil in a separate pan and sauté the peppers, onion and garlic for 3 minutes. Add the turkey to the vegetables and then stir in the fructose, white wine vinegar, water, tomato puree and soy sauce. Simmer for 3-5 minutes.

Meanwhile, place the cauliflower in a pan of boiling water for 5 minutes until it becomes slightly soft. Drain thoroughly and then put the florets in a food processer and whizz up until the cauliflower resembles coarse rice. If you don’t have a food processor, you can also grate the cauliflower but this can be a bit messy and you’ll have to be careful not to burn your fingers.

Spoon the cauliflower rice into bowls and serve the turkey and vegetables on top. Sprinkle with the shredded spring onions.

Nutritional Values per Serving

Calories 506, Protein 39 grams, Carbohydrates 40 grams, Fibre 10 grams, Fat 22 grams

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