Quick to make as usual! This cooked dish will take about 10 minutes

Ingredients:

  • 1/4 of a medium cauliflower
    (preferably organic – I use leaves and
    stems as well)
  • 1 piece of white frozen fish –
    about 100g
  • 1 tomato
  • 3 tablespoons chick peas 3 tablespoons of grated cheese
  • 1/4 cup milk
  •  Cumin, salt, pepper, arrow root (or other thickener)
  • 1 Tablespoon butter
  •  Water

Tools:

  • Cutting knife
  • cutting board
  • spoon
  • frying pan
  • pot
  • spatula
  • cup
  • extra plate

How to:

Fill the bottom of a pot with about 1 cm of water and put on heat, cut cauliflower into pieces of about 1 cm – put in pot together with the piece of frozen fish – add a teaspoon of cumin and bring to the boil, turning fish a few times – turn down heat

Meanwhile put frying pan on heat, melt butter and slice tomato into round slices. Immediately put into hot butter and cover but leave heat between medium and high for a short while. You want to create an orange/brown sediment in the pan (not black). Add a dash of salt and pepper. After 2 minutes or so take tomato mix out of pan and set aside. Take just-cooked fish from pot and put into pan covering with a tiny pinch of salt, to brown by turning over and moving around pan.  Leave on low heat.

Cauliflower should now be al dente. Quickly mix 1 teaspoon of arrowroot with a tiny bit of water, add the milk and mix with cauliflower and remaining water. Turn down heat, add grated cheese and mix into cauliflower  sauce mix, add chick peas, give it a stir and turn off heat source. Leave to stand.

Quickly reheat tomato in frying pan whilst fish is moved to the side.

Dish up cauliflower with cheese sauce mix, top with tomato and fish and serve.

Health benefits: