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Home-style pork curry with cauliflower rice

Home-style pork curry with cauliflower rice

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Lighten up curry night with this healthy recipe - pulse cauliflower in a food processor for a rice-like texture that's much lower GI

  • Freezable (curry only)
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal309
low infat10g
saturates2g
carbs18g
sugars11g
fibre9g
protein33g
salt0.6g
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Ingredients

For the curry

  • 425g lean pork fillet (tenderloin), cubed
  • 2 tbsp Madras curry powder
  • 2 tbsp red wine vinegar
  • 1 tbsp rapeseed oil
  • 1 large onion , finely chopped
  • 2 tbsp finely shredded ginger
  • 1 tsp fennel , toasted in a pan then crushed
  • 1 tsp cumin , toasted in a pan then crushed
  • 400g can chopped tomatoes
  • 2 tbsp red lentils
  • 350g pack baby aubergine , quartered
  • 1 reduced-salt vegetable stock cube

For the cauliflower rice

  • 1 medium cauliflower
  • good handful coriander , chopped
  • cumin seeds , toasted (optional)

Method

  • STEP 1

    Tip the pork into a bowl and stir in the curry powder and vinegar. Set aside. Heat the oil in a heavy-based pan and fry the onion and ginger for 10 mins, stirring frequently, until golden. Tip in the pork mixture and fry for a few mins more. Remove the pork and set aside. Stir in the toasted spices, then tip in the tomatoes, lentils and aubergine, and crumble in the stock cube. Cover and leave to simmer for 40 mins, stirring frequently, until the aubergine is almost cooked. If it starts to look dry, add a splash of water. Return the pork to the pan and cook for a further 10-20 mins until the pork is cooked and tender.

  • STEP 2

    Just before serving, cut the hard core and stalks from the cauliflower and pulse the rest in a food processor to make grains the size of rice. Tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on High – there is no need to add any water. Stir in the coriander and serve with the curry. For spicier rice, add some toasted cumin seeds.

Goes well with

Recipe from Good Food magazine, October 2014

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A star rating of 4.5 out of 5.14 ratings
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