Turmeric cauliflower ‘rice’ with grilled lamb cutlets

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Serves: 4
Time to make: 30 mins, plus 30 min marinating
Total cost: $31.40 / $7.85 per serve
(at time of publication)

Diabetes friendly High fibre High iron High protein Low kilojoule Low sodium

Ingredients
Nutrition info.

Full ingredients list:

1/4 cup reduced-fat plain yoghurt

1 tablespoon Rogan Josh curry paste

12 lean French-trimmed lamb cutlets

600g cauliflower, chopped

1 tablespoon olive oil

1 medium red onion, finely chopped

2 garlic cloves, crushed

2 teaspoons finely grated ginger

2 teaspoons mustard seeds

1/2 teaspoon ground turmeric

350g broccoli, cut into florets

1 large red capsicum, sliced

1/4 cup coriander leaves

Nutritional information (per serve)

Kilojoules:

1,420kJ

Calories:

340cal

Protein:

38.2g

Total fat:

13.9g

Saturated fat:

4.6g

Carbohydrates:

9.9g

Sugars:

9.2g

Dietary fibre:

10.1g

Sodium:

419mg

Calcium:

127mg

Iron:

5.3mg

Instructions

Instructions and steps:

Step 1Combine yoghurt and curry paste in a shallow glass or ceramic dish. Add lamb cutlets and turn to coat. Cover and set aside in fridge to marinate for at least 30 minutes.

Step 2Blitz cauliflower in processor, in batches, until coarse crumbs.

Step 3Preheat chargrill pan or barbecue hotplate over high heat. Cook lamb for 2 minutes each side. Transfer to a plate, cover loosely with foil and set aside to rest for 5 minutes.

Step 4Meanwhile, heat oil in a large deep non-stick frying pan or wok over medium-high heat. Sauté the onion for 3 minutes. Add the garlic, ginger, mustard seeds and turmeric; cook, stirring, for 1 minute, or until fragrant. Add the cauliflower ‘rice’, broccoli and capsicum and cook, stirring, for 3 minutes, or until just tender. Stir through the coriander.