Prawn and courgette fried cauliflower ‘rice’

Photographer: photographers unknown

We've swapped the rice for blitzed courgette and cauliflower to pack in extra veggies and fibre. It's a really fresh low-carb salad and goes well with prawns, chicken or halloumi.

Serves: 4

Time to make: 25 mins

Hands-on time: 15 mins

Ingredients

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300g courgettezucchiniXszucchini, summer squashX, chopped
1¾ cups cauliflower florets
1 tablespoon sunflower oil
1 tablespoon lemongrass paste
2 cloves garlic, crushed
1 small red chilli, finely chopped
350g raw king prawns, peeled
2 heads of pak choy, shredded
3 tablespoon reduced-salt soy sauce
4 shallots, thinly sliced
75g beansprouts, trimmed and blanched

Instructions

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1 Pulse the courgettes and cauliflower separately in a food processor to make ‘rice’ grains.

2 Heat the oil in a large wok over a high heat. Stir-fry the lemongrass, garlic, chilli and prawns for 5 min or until cooked and golden. Add the pak choi and soy sauce, then stir-fry for 1 min or until the pak choi is just starting to wilt. Add the vegetable rice and stir-fry for 1 min.

3 Remove from the heat, toss through the shallots and beansprouts and serve.

Nutrition Info (per serve)

Calories 164 cal

Kilojoules 686 kJ

Protein 20 g

Total fat 4.9 g

Saturated fat 0.7 g

Carbohydrates 8 g

Sugar 5.7 g

Dietary fibre 3.5 g

Sodium 591 mg

Calcium 114 mg

Iron 2.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.