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Prep time – 10mins


Cooking time – 10mins


Serves – 4

Dairy Free
Ketogenic Diet
Gluten Free
Nut Free
Soy Free
Ingredients Qty Protein Fat CHO
Cauliflower - 1 medium 600g 12 2 18
Onion, medium - 1 60g 1 0 4
Garlic, cloves - 2 2 0 0 0
Zucchini, medium - 1 150g 2 0 3
Butter - 1 tablespoon 20g 0 17 0
Olive oil, extra virgin - 1 tablespoon 20ml 0 19 0
Salt and pepper to taste n/a 0 0 0
Total per serve 4g 9g 6g


per Serve – main ingredients + chicken:     270 cal   /   1150 kJ
for Dairy Free and Vegan – use olive or coconut oil

Preparing the Vegetables
Break the cauliflower in florets and either: grate, chop finely or add to a food processor and pulse till roughly chopped. Grate the zucchini with a course grater and finely chop the onion. Crush the garlic or finely chop.

Making the Cauliflower Rice
In a large pan, cook the onion and garlic in the butter for 2-3 minutes. Add the extra virgin olive oil and the zucchini, stir through and cook on gentle heat for another 5 minutes. Season with salt, and other spices such as cumin or garam masala if you prefer. Once the vegetables are tender, add the cauliflower and stir through and cook for about 5 minutes.

To Serve
Portion onto serving plates and team with a protein source such as chicken or tofu.