Difficulty | Serves 2 | Book - Cooking for 1 or 2 people
Method
- Break cauliflower into small pieces then place in a microwave dish with a little water. Microwave on high for around 10 minutes or until cauliflower is soft and cooked through. Once cooked drain well and add margarine. Using a stick blender or food processor blend until cauliflower is smooth and creamy. Leave to one side.
- Coated a medium size non-stick frypan generously with cooking spray, sauté chicken and garlic until cooked. Removed from pan and leave to one side.
- Re-spray frypan then add carrots and onion with 2 tablespoons of water (from the ⅓ cup in ingredients list), cook 3 minutes.
- Add capsicum, mushrooms and corn to pan. Cook 3 minutes.
- Add fresh tomatoes, canned tomatoes, tomato paste, basil, stock powder, olives, pepper and remaining water to pan, combine well. Cook until vegetables are cooked to your liking.
- Place chicken back into pan and fold with vegetable mix. Pour into a small lasagne dish.
- Top with cauliflower mash then sprinkle grated cheese on top. Place under griller until cheese has melted and golden brown.
NOTE: Use remaining tomatoes in another recipe or freeze for later use.
NOTE: This recipe can be made to serve 4 or 6 people by multiplying the ingredients by 2 or 3 respectively.
Suitable to be frozen for 2-3 weeks
Dietitian's tip
Cauliflower provides antioxidants and phytonutrients that help fight cancer. It is also low in kilojoules and high in fiber that contributes to managing body weight.