Garlic and chilli prawns with cauliflower rice recipe

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

  1. Whizz the caulifower 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 caulifower 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 caulifower rice and prawns. Garnish with coriander.

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  • 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
  • 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

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