Cauliflower Rice


Cauliflower Rice

Having tried the Paleo diet and loved it for the most part there were a few things that have remained in my  diet, This cauliflower rice is so tasty and absolutely delicious. Sometime I have it on its own with my curry etc or sometimes I blend it with the carbs for example rice.

I added the recipe for this on my instagram page (@TheCaribbeanDub ) have a look it’s the easiest dish I’ve ever made.

Here’s a simple Chicken Curry to accompany it with.

Serves 4


4 chicken fillets diced

1 onion

1 scotch bonnet chilli

5 mushrooms (or more)

200 grams butternut squash sliced into small cubes

1 tablespoon of curry power (more if you want)

1 tsp coconut oil

4 pimento seeds crush ( optional)

1 can of coconut milk

1 tsp grated ginger

3 cloves of garlic crush

100g diced tomato


In a wok I added the chicken and cooked until white.

Remove chicken and add All the spices and vegetables.

Cook for about 5 minute. If the pot gets a bit dry add some water, you shouldn’t need more oil.

It’s now time to add the chicken again.

Pour the coconut milk in and simmer for about 30 minute.

Plate up and enjoy,

Thanks for reading TCDubxxx


Caribbean Baked Chicken

I love me some IMG_6549chicken.. and I love me some southern fried chicken but I have vowed never to get a deep fat fryer and I hate the smell of oil after deep-frying. So I had to dig deep to get this one right, yes took a couple of goes and many a guinea pig to test it out but it was worth all the pain and suffering in the end my friends. It is also kind of healthy I did say kind of! Here’s the perfect cheat recipe for y’all.

Serves 4


1 pack of mixed chicken pieces (you could use even a pack of chicken wings or drumsticks )


1 whole chicken cut into pieces

1 teaspoon paprika

1 teaspoon of ground chilli (optional)

1/2 cayenne pepper

1/2 teaspoon white pepper

3 tablespoon of butter / margarine (you could go as light as you wish)

1 lemon

1 egg

salt / pepper to taste

1 1/2 cups of flour

1 teaspoon of Caribbeanbeandub’s hot  pepper sauce (if your like me then you’ll probably use more than that)


Before we talk about seasoning and marinade anything you need wash your chicken with your lemon. Cut it into wedges and literally rub all over the skin .

Place you chicken pieces in a bowl I would try to do this at least four hours before your about to cook them.  Add the chilli, cayenne pepper,  white pepper, paprika, salt and pepper.

With you finger mix it all together making sure that all the chicken pieces are coated.

Cover and Place in the fridge for a couple of hours for better results overnight would be perfect.


Pour your flour onto a plate or large bowl, in another bowl beat an egg and add  hot sauce.

Sometimes I even put a bit of black pepper in the flour.

Turn your oven on  the highest it can go  mine is 250 c

Place a large baking tray with I’d say 2 generous  tablespoons of  butter and put it in the oven to melt.

Dip you chicken into the egg mix then press it  into the flour. Repeat until everything is coated.

When the butter is melted and the  oven is really hot carefully place your chicken into the tray.

Mine usually takes about  45 -60 minutes make sure to turn it after about 20 minutes.

I guarantee you will be surprised at how good this taste. Don’t forget to tag TheCaribbeanDub  I do love a bit of food porn!

Thanks for reading TCDub xxx