After recently being diagnosed with Type 2 Diabetes I decided to go on a culinary adventure with diabetes-friendly recipes. There are so many available that I knew nothing about. This one is about the delectable world of Cauliflower Kedgeree. This innovative take on the classic dish tantalizes your taste buds while keeping your blood sugar levels in check.
Kedgeree, a beloved Anglo-Indian dish, traditionally features rice, smoked fish, eggs and an array of aromatic spices. However, for those managing diabetes, incorporating low-carb alternatives is key to maintaining a balanced diet. Enter the much maligned cauliflower, the versatile cruciferous vegetable that serves as the perfect substitute for rice in this inspired recipe.
To start, finely chop a head of cauliflower into rice-sized grains using a food processor or a grater. The cauliflower rice not only mimics the texture of traditional rice but also adds a nutritional boost, providing fibre, vitamins, and minerals without the spike in blood sugar levels.
Next, let’s infuse our Cauliflower Kedgeree with a symphony of flavours. Begin by sautéing diced onions, garlic, and ginger in a skillet until fragrant. You can add aromatic spices such as turmeric, cumin, coriander, and a pinch of chili powder for a subtle kick of heat. These spices not only lend depth and complexity to the dish but also offer potential health benefits, including anti-inflammatory properties and blood sugar regulation. However in this recipe I have used curry powder which virtually everyone will have in their larder.
Once the spices have toasted and released their fragrance, add the cauliflower rice to the skillet, stirring gently to coat it with the aromatic mixture. Let the cauliflower cook until tender yet slightly crisp, absorbing all the flavours of the spices.
Now, it’s time to add the protein-packed elements of our Cauliflower Kedgeree. I have used smoked haddock, but diced chicken breast or tofu are perfect substitutes. Cook the protein of your choice in the skillet alongside the cauliflower until fully cooked and infused with the delicious flavours of the spices.
To add a burst of freshness and colour, fold in chopped fresh coriander/cilantro or parsley, along with a squeeze of lemon juice for a citrusy zing. The herbs not only enhance the flavour profile but also provide essential nutrients and antioxidants.
Serve your Cauliflower Kedgeree hot, garnished with sliced hard-boiled eggs and a dollop of Greek yogurt or a sprinkle of toasted nuts for added texture and creaminess. This diabetes-safe recipe offers a satisfying and nutritious meal option that’s bursting with flavour and free from refined carbohydrates, making it a deliciously guilt-free indulgence for anyone looking to manage their blood sugar levels without sacrificing taste.
Cauliflower Kedgeree
This is pone of those dishes that you're not sure about to begin with but then try it and BAM. Guess what you'll be having again.
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Add to CollectionServings: 4 People
Calories: 301kcal
Ingredients
- 1 medium cauliflower trimmed
- 1 tsp rapeseed oil or sunflower
- 1 medium onion peeled and thinly sliced
- 2 cloves garlic peeled and finely chopped
- 1 large red chilli deseeded and finely chopped
- 1 tsp ginger finely chopped
- 1 tbsp curry powder
- 400 g smoked haddock skinless
- 150 ml vegetable stock made using 1 reduced-salt stock cube
- 200 g peas frozen
- 4 large eggs free range
- 1/4 bunch parsley chopped
- 2 medium lemons wedged
Instructions
- Cut the cauliflower into florets, place into a food processor and whizz to form small grains.1 medium cauliflower
- Place the fish and vegetable stock into a large frying pan and bring to the boil, cover and cook over a very low heat for 6–8 minutes until the fish is cooked.400 g smoked haddock, 150 ml vegetable stock
- Meanwhile, heat the oil in a large non-stick frying pan. Add the onion and sauté for 6–7 minutes until softened and golden. Stir in the garlic, ginger, chilli and curry powder and fry for 1 minute, stirring continuously.1 tsp rapeseed oil, 1 medium onion, 2 cloves garlic, 1 large red chilli, 1 tsp ginger, 1 tbsp curry powder
- Lift the fish out of the stock using a fish slice. Flake, keep warm and set aside.
- Add the reserved stock and peas to the onion mixture and cook for 2 minutes.200 g peas
- Stir the cauliflower into the onion mixture, cover and cook over a low heat for 8–10 minutes, stirring occasionally until the cauliflower has absorbed all the stock and is tender.
- Meanwhile, place the eggs into a small pan and cover with cold water. Bring to the boil and simmer for 5 minutes. Remove from the heat, run under cold water until cool, then peel the shells and halve the eggs.4 large eggs
- Stir the flaked fish and parsley into the cauliflower and season to taste with pepper. Arrange the eggs over the kedgeree. Serve with lemon wedges to squeeze over.2 medium lemons, 1/4 bunch parsley
Nutrition
Calories: 301kcal | Carbohydrates: 24g | Protein: 37g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 263mg | Sodium: 1072mg | Potassium: 1213mg | Fiber: 7g | Sugar: 6g | Vitamin A: 5612IU | Vitamin C: 127mg | Calcium: 159mg | Iron: 5mg
