Jamaican Seasoned Rice

Learn how to make this delicious low carb version of Jamaican seasoned rice. Ackee and salt fish paired with cauliflower rice and vegetables. This is the perfect tasty weight loss Caribbean style dish.

Course Main Course

Cuisine Jamaican

Prep Time 40

Cook Time 20

Total Time 1

Servings people

Calories 211kcal

Author Charla

Ingredients

To make the cauliflower rice

medium sized cauliflower
2 tablespoon olive oil (28g)
⅓ cup okra (33g) sliced (optional)
1 cup spinach (30g)(chopped or use fresh callaloo, if available) tightly packed
1 teaspoon parsley (1g)
½ tablespoon all purpose seasoning (4g)
½ teaspoon garlic granules (1.5g)
½ teaspoon onion granules (1g)
½ teaspoon pink salt (3g)

To cook the ackee and salt fish

2 tablespoon olive oil (28g)
small onion chopped
½ red bell pepper sliced
½ yellow bell pepper sliced
small tomato chopped
1 tablespoon tomato paste
½ lb salt fish de-bone, soaked/boiled and flaked (if using store bought
4 sprigs of thyme
½ scotch bonnet chopped
½ teaspoon paprika (1g)
19 oz canned ackee (540g) drained and rinsed
1 teaspoon black pepper (2g)
additional pink salt to taste, if needed

Instructions

Remove the leaves from the cauliflower (and discard) and then wash and blot dry with kitchen towel.
Chop the cauliflower into small pieces.
Add the cauliflower florets to a food processor (you may need to do this in batches) fitted with an S blade.
Pulse until the cauliflower resembles rice, then remove and set aside.
Heat the olive oil in a large frying pan on medium heat.
Saute the okra for a few minutes until it becomes crispy.
Add the cauliflower and spinach (callaloo, if you are using it) to the frying and cook for several minutes.
During the given time season with parsley, all purpose seasoning, garlic granules, onion granules, and pink salt.
Once cooked remove from the frying pan and set aside.
Add 2 tablespoon of olive oil to a frying pan on medium heat.
Saute the onion until soft and translucent.
Add the bell peppers and chopped tomatoes and cook until they are soft, this should take several minutes (you can cover the frying pan with a lid during the given time).
Add the tomato paste along with the salt fish, thyme, scotch bonnet and paprika.
Continue to cook for a few minutes.
Fold in the cauliflower rice followed by the ackee (try not to fold the ackee too much if you want it whole as canned ackee is soft compared to fresh).
Put the lid on the frying pan and leave to cook through for 5-10 minutes (there should be enough moisture in the pan).
After the given time, remove the lid and sprinkle in the black pepper and do a taste test and add pink salt if needed.

Video

Notes

The scotch bonnet gives the rice a slight kick so feel free to omit it, if you want to.

Any leftovers can be refrigerated for up to 2 days.

You can freeze this meal (up to a month) but it is best to serve immediately or keep refrigerated.

Remember, if you want your ackee whole, don't keep stirring the rice.

This is the Homemade All Purpose Seasoning which I used for the recipe.

The brand Grace/Dunns River is the best ackee to use (if using canned).

I'm using my own DIY Saltfish for this recipe however, if you are using the store bought salt fish, you will need to de-bone, soak, boil off the salt and flake in advance.

Cook the okra in the beginning stages to omit the sliminess.

Nutrition