Prawn and courgette fried cauliflower ‘rice’
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
- 300g courgettes, 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
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Instructions
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 164cal
-
Kilojoules 686kJ
-
Protein 20g
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Total fat 4.9g
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–Saturated fat 0.7g
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Carbohydrates 8g
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–Sugars 5.7g
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Dietary fibre 3.5g
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Sodium 591mg
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Calcium 114mg
-
Iron 2.8mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
