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Country Mix
Cauliflower Rice

Microwaved Country Vegetables and Cauliflower Rice with Chipotle chicken

A great, easy way to make healthy, midweek meals with Ryan Mangan (thefoodanatomist) – “I’m delighted to introduce more ways to enjoy the delicious Green Isle frozen veg range 🥦 🍚 Microwaving is a quick, economical and easy way to incorporate Green Isle’s tasty Country Vegetable Mix and Cauliflower Rice into your next meal prep batch 💪 I love to change up my marinades, which I use for chicken or tofu, but this cheat Chipotle marinade which I’ve added below, always makes a reappearance 😊 please check it out, microwave those veggies and let me know what you think”.


Green Isle Country Vegetables

Green Isle Cauliflower Rice

2 x Chicken Breasts or Tofu to make vegetarian

Olive oil, x4 tbsps.

Honey, x2 tbsps.

Garlic cloves, x4

Chilli flakes, ½ tsp.

Lime, 1

Paprika, 1 tblspn

Salt & pepper to taste


  1. Pop all your marinade ingredients into a freezer bag with your chicken breasts and if you have time leave marinade for at least 30 minutes to let the chicken absorb the flavours.
  2. Preheat the air fryer for 5 minutes and then cook your chicken for 16-20 minutes at 180 degrees.
  3. Place a 160g Green Isle Cauliflower Rice bag, unopened, printed side up in microwave. (Do not pierce steambag). Adjust cooking time according to the power rating of your microwave oven and the serving quantity. During cooking the steam bag will slowly inflate as steam builds up in bag. A special vent in the packaging allows the steam to escape slowly during cooking. 1 bag: 650W 3 1/2 mins; 750W 3 1/2 mins; 850W 3 mins. Allow stand for 1 minute. Remove bag from microwave, drain, season and serve.
  4. Place 160g of Green Isle Country Mix into a microwaveable container with lid. Add 2-3 tablespoons of water. Heat for 1-2 minutes, stir, then heat for another 1-2 minutes at 800W. Stand for 1 minute before serving.
  5. Serve Cauliflower Rice and Country Vegetables with your Chipotle chicken and a drizzle of your favourite gravy or sauce. Perfect for meal prep too to enjoy for lunch or dinner again. If you make this yourself, let us know what you think. We love to see your creations.

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