Cauliflower Nuggets on Black Rice
Cauliflower nuggets on black rice - Fast food classic in a healthy version
Healthy, because
Even smarter
Nutritional values
Black rice convinces with high-quality protein as well as abundant minerals, such as the trace element iron, which as a component of the red blood pigment hemoglobin transports oxygen through the body.
If you can not get black rice, you can prepare the cauliflower nuggets with red cabbage with normal brown rice. You can also use other vegetables for the nuggets, for example broccoli or romanesco.
(Percentage of daily recommendation)
| Calorie | 570 cal. | (27 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.9 g | (40 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 126.5 μg | (211 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 200 μg | (67 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 20.1 μg | (45 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 209 mg | (220 %) | ||
| Potassium | 1,317 mg | (33 %) | ||
| Calcium | 251 mg | (25 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 266 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 7 ozs black Rice
- salt
- 22 ozs Red cabbage
- 1 bunch Chives
- 5 ozs Yogurt
- 1 ¾ ozs tomato puree
- ½ tsp Horseradish
- 2 Tbsps lemon juice
- cayenne pepper
- 1 Cauliflower
- 1 oz Parmesan
- 3 ½ ozs Spelt flour (Type 630)
- 1 tsp Curry powder
- 1 egg
- 1 egg white
- 1 Tbsp melted butter
- 6 ozs beer
- 5 Tbsps Canola oil
- 2 tsps sesame
Preparation steps
Rinse rice and cook according to package directions in boiling salted water for 35-40 minutes so that it still has a slight bite. Cut red cabbage in half, remove outer leaves and stalk and shave into fine strips. Knead red cabbage vigorously in a bowl with 1 teaspoon salt, then let stand for about 30 minutes. Meanwhile, wash chives, shake dry and cut into fine rolls.
For the sauce, mix yogurt with tomato puree in a bowl until smooth. Add horseradish and 1 tablespoon lemon juice and season with salt and cayenne pepper.
Clean cauliflower, wash and divide into florets. Cook in boiling salted water for 3-5 minutes over medium heat until very firm to the bite. Then drain, rinse and drain well. Finely grate Parmesan cheese.
Mix flour with parmesan and curry powder. Separate the egg. Mix egg yolk with butter and beer and add to flour mix to form a dough. Beat the two egg whites until stiff and fold them in. Heat oil in a deep frying pan. Dip cauliflower florets into batter and fry in batches in hot oil, 5-7 minutes each, over medium heat until golden brown. Remove and drain on paper towels.
Divide rice among plates, arrange red cabbage next to it and drizzle both with remaining lemon juice. Arrange cauliflower nuggets on top and sprinkle with chives and sesame seeds, drizzle a little sauce on top. Serve remaining sauce separately.
