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.

Ingredients:

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

Method:

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