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Sunday 11 June 2017

Garlic and chilli prawns with cauliflower rice

A tasty meal with a healthy twist - swap out basmati rice for a light alternative made by blitzing cauliflower florets. Combine with king prawns cooked in garlic, chilli and ginger, and spring onions, pepper, courgette and peas for a vegetable packed main meal.

Serves Two
300g (10oz) cauliflower, cut into florets
1 tbsp. vegetable oil
1 garlic clove, finely chopped
1 red chilli, deseeded and finely chopped
2.5cm (1in) piece fresh ginger, finely grated
150g (5oz) raw king prawns
5 spring onions, (scallions) sliced
1 red pepper, deseeded and sliced
1 courgette, (zucchini) cut into ribbons
50g (2oz) frozen garden peas, defrosted

For the dressing
1 tbsp. finely chopped fresh coriander leaves, plus extra to garnish
1 tsp clear honey
1 lime, juiced
1 tsp sesame oil
1 tbsp. soy sauce

1. Whizz the cauliflower in a food processor until it resembles rice. Heat half the oil in a large pan over a medium-high heat and cook half each of the garlic, chilli and ginger for 1 minute. Stir in the prawns and cook for a further 3-4 minutes, or until cooked through. Remove and keep warm.
2. Heat the remaining oil over a medium heat and cook the spring onions (scallions), pepper and courgette (zucchini) ribbons for 3 minutes. Add the cauliflower rice and remaining garlic, chilli and ginger and cook for 4-5 minutes. Add the peas and cook for 1 minute.
3. Combine the dressing ingredients, then serve drizzled over the cauliflower rice and prawns. Garnish with coriander.

Each serving:
Carbohydrate 16.2g Protein 22.9g Fibre 8.1g Fat 9.8g

From an original Tesco real food recipe idea here 

Did you know that Cauliflower is loaded with vitamin C, this cruciferous cousin to broccoli was once revered by a French king.

First prized by the court of King Louis XIV, cauliflower provides a royal health boost to everyone's diet. This versatile veggie is not only low in calories, it's also full of vitamins and minerals. One cup of raw cauliflower is high in the antioxidant vitamin C -- required for the growth and repair of tissues in all parts of your body, and necessary for the formation of the important protein collagen, used to make skin, scar tissue, tendons, ligaments, and blood vessels.

Cauliflower also offers a healthy dose of potassium, fiber, and folic acid and contains a sulfur compound called isothiocyanate that protects health and prevents disease. Not all cauliflower is white. You can find green and orange varieties of this cruciferous (named for the cross-shaped flowers) cousin of broccoli and Brussels sprouts. The difference is in the amount (or absence) of chlorophyll present during the vegetable's growth.

More Veggie Might:
All vegetables in the cruciferous family -- kale, cabbage, broccoli, and Brussels sprouts -- are packed with vitamin C and potassium.

Hope you may enjoy this recipe suggestion soon ...

All the best Jan


eileeninmd said...

Hello, the prawns sound delicious. I have not tried making cauliflower rice, yet! Thanks for sharing the recipe.

Happy Sunday, enjoy your day and the new week ahead!

Valerie-Jael said...

This looks very good, and I love cauliflower as rice. Thanks for sharing, hugs, Valerie

Christine said...

This looks wonderful!

Carol Blackburn said...

Can't wait to try this. It will be a special treat for me when my Hubby is working because he doesn't like shrimp. I've heard bad things about the taste of riced cauliflower though and am hesitant to try it. I'm sure the chili powder and other spices are what's needed to make it palatable.

Phil Slade said...

Garlic prawns are just delicious but I think I said before Jan,cauliflower does nothing for me. Had some delicious salt and pepper calamari on Friday. Well recommended.

Elephant's Child said...

Having discovered cauliflower rice I make it often. Love it. Though I don't blitz it, but break it up into teeny florets...

NatureFootstep said...

looks great, but for aome reasons I don´t like warm shrimps.

Bob Bushell said...

Nice and tasty, thanks Jan.

Mary Kirkland said...

I love shrimp. This sounds like a tasty dish.

Debbie said...

YuM!!! i love shrimp cooked any way and this sounds delish!!!

JFM said...

Looks like it would be very tasty Jan. Looks like a summer kind of dish~

Mylittlepieceofengland said...

I haven't tried cauliflower rice yet, and anything with garlic is a hit here xx

Conniecrafter said...

Oh how I wish I loved fish or any seafood, I know it is good for me but I just can't seem to make myself eat it :(
Hope you had a good weekend and the week ahead is a great one!

Margaret D said...

Love garlic prawns.

RaeAbigael said...

oooh i wanna try this! i loooooove prawns though i don't like spicy food. haha

xoxo, rae

Carla from The River said...

Yummy...another delicious recipe. Thank You!

DMS said...

This sounds absolutely delicious to me. I like it all and will have to try this recipe. Thanks for sharing. :)

Lisa said...

Perfect for the return to summer we are going to get this week!
How plump those prawns look.
Have a great week,
Lisa x

Lisabella Russo said...

The cauliflower looks delicious!

Snowbird said...

The cauli rice looks so colourful and utterly delicious. You have such great ideas!xxx

Karen said...

This looks delicious. I need to try the cauliflower 'rice'.

Linda said...

What a unique and delicious sounding recipe, Jan!

Magic Love Crow said...

Great post Jan! Excellent information and recipe! Big Hugs!