Skip to content
Garlic and chilli prawns with cauliflower rice recipe

Garlic and chilli prawns with cauliflower rice recipe

94 ratings

A tasty midweek 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 veg packed main. See method

  • Serves 2
  • 10 mins to prepare and 15 mins to cook
  • 241 calories / serving
  • Healthy


  • 300g (10oz) caulifower, 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, sliced
  • 1 red pepper, deseeded and sliced
  • 1 courgette, 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
If you don't have any spring onions, try using white onions or leeks and adjust the amount accordingly

Each serving contains

  • Energy

  • Fat

    10g 14%
  • Saturates

    2g 8%
  • Sugars

    13g 14%
  • Salt

    1.4g 24%

of the reference intake
Carbohydrate 16.2g Protein 22.9g Fibre 8.1g


  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, pepper and courgette 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.

See more Dinner for two ideas

You may also like

Be the first to comment

Before you comment please read our community guidelines.