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
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
-
Sodium 591mg
-
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.
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
