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Garlic and chilli prawns with cauliflower rice recipe

Garlic and chilli prawns with cauliflower rice recipe

100 ratings

Created by The Tesco Real Food team

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

Ingredients

  • 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

    1005kj
    241kcal     12%

  • 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

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, 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

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