Prawn and courgette fried cauliflower ‘rice’

Summary

Let’s talk Prawn and courgette fried cauliflower ‘rice’. Not just a mouthful to say, but a delicious mouthful to eat! It’s a low-carb treasure, bursting with zesty prawns and the fresh bite of courgette, all married together in cauliflower glory. If you’re on a health kick but can’t shake off those food cravings, this dish is your saviour.

Ingredients

• Fresh prawns, peeled and deveined: 6 oz (170 grams)
• Courgette (also known as zucchini), diced: 1 large
• Cauliflower, riced: 1 cup (250 grams)
• Olive oil: 2 tablespoons (30 ml)
• Garlic, minced: 3 cloves
• Spring onions, chopped: 2
• Red bell pepper, finely chopped: 1
• Soy sauce (or Tamari for gluten-free): 2 tablespoons (30 ml)
• Freshly ground black pepper: to taste
• Salt: to taste
• Fresh coriander, for garnish: a handful
• Sesame seeds: 1 teaspoon (optional)

Total Time: 30 minutes

Perfect for a couple. Serves 2.

Nutritional Info (Per serving)

• Calories: 280 kcal
• Proteins: 18g
• Fats: 15g
• Carbohydrates: 12g
• Fibre: 5g
• Sodium: 500mg

Crafting the Prawn and courgette fried cauliflower ‘rice’

1. Prep time!
   Start with your prawns, making sure they’re cleaned and set aside.
   Then, dice up your courgette.
   Gather your cauliflower rice.
   All set? Let’s get to cooking.
2. Olive oil in the pan.
   Turn on the heat, medium should do.
   Throw in the garlic and spring onions.
   Fry until they’re soft and aromatic.
3. Prawns and peppers, make them dance.
   Into the pan they go, with your prawns turning pink.
   Now’s the time to slide in that courgette.
   Stir it all in, let them get to know each other.
4. Cauliflower rice, the star!
   Pour it in, stirring all the while.
   Drench in soy sauce.
   Sprinkle in some salt and black pepper.
   Give it a good 5 minutes on the heat.
5. Finishing touches.
   Sesame seeds for a bit of crunch?
   Now, turn off the heat and get ready to plate up.

Chef’s Wisdom

1. Fresh is best.
   Opt for fresh prawns over frozen, the difference in taste is staggering!
2. Soy sauce can be salty.
   So go easy when adding extra salt.
3. Cauliflower rice too soggy?
   Reduce the heat, let it simmer and steam off the excess moisture.
4. For extra heat, add a touch of chili or hot sauce.

Serving Suggestions

• Plate it up and garnish with some fresh coriander.
• Maybe a slice of lemon on the side?
• Feeling fancy?
  A dollop of Greek yogurt or sour cream works wonders.
• Remember, it’s all about the presentation.
  A sprinkle of chopped chives, perhaps?

in conclusion

There you have it, a dish that screams health without compromising on flavor. Prawn and courgette fried cauliflower ‘rice’ is not just a recipe; it’s a revelation. With every bite, you’re diving deep into a world of culinary creativity, where traditional rice takes a backseat, and cauliflower reigns supreme. And if you’re thinking this dish sounds too gourmet for your kitchen, think again. AH7 has your back, guiding you every step of the way. And the best part? The health benefits. Say goodbye to carb-heavy meals and embrace a dish that fills you up without weighing you down. Go on, give it a whirl. After all, isn’t it time you treated yourself to something special?

Prawn and courgette fried cauliflower ‘rice’

Let’s talk Prawn and courgette fried cauliflower ‘rice’. Not just a mouthful to say, but a delicious mouthful to eat! It’s a low-carb treasure, bursting with zesty prawns and the fresh bite of courgette, all married together in cauliflower glory. If you’re on a health kick but can’t shake off those food cravings, this dish is your saviour.

5 from 1 vote

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Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

Prawn and courgette fried cauliflower ‘rice’

Amount per Serving

Calories

280

% Daily Value*

Fat

 

15

g

23

%

Sodium

 

500

mg

22

%

Carbohydrates

 

15

g

5

%

Fiber

 

5

g

21

%

Protein

 

18

g

36

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Fresh prawns peeled and deveined: 6 oz (170 grams)
• Courgette also known as zucchini, diced: 1 large
• Cauliflower riced: 1 cup (250 grams)
• Olive oil: 2 tablespoons 30 ml
• Garlic minced: 3 cloves
• Spring onions chopped: 2
• Red bell pepper finely chopped: 1
• Soy sauce or Tamari for gluten-free: 2 tablespoons (30 ml)
• Freshly ground black pepper: to taste
• Salt: to taste
• Fresh coriander for garnish: a handful
• Sesame seeds: 1 teaspoon optional

Instructions

• Prep time!
• Start with your prawns, making sure they’re cleaned and set aside.
• Then, dice up your courgette.
• Gather your cauliflower rice.
• All set? Let’s get to cooking.
• Olive oil in the pan.
• Turn on the heat, medium should do.
• Throw in the garlic and spring onions.
• Fry until they’re soft and aromatic.
• Prawns and peppers, make them dance.
• Into the pan they go, with your prawns turning pink.
• Now’s the time to slide in that courgette.
• Stir it all in, let them get to know each other.
• Cauliflower rice, the star!
• Pour it in, stirring all the while.
• Drench in soy sauce.
• Sprinkle in some salt and black pepper.
• Give it a good 5 minutes on the heat.
• Finishing touches.
• Sesame seeds for a bit of crunch?
• Now, turn off the heat and get ready to plate up.

Notes

Fresh is best.
Opt for fresh prawns over frozen, the difference in taste is staggering!
Soy sauce can be salty.
So go easy when adding extra salt.
Cauliflower rice too soggy?
Reduce the heat, let it simmer and steam off the excess moisture.
For extra heat, add a touch of chili or hot sauce.

Plate it up and garnish with some fresh coriander.
Maybe a slice of lemon on the side?
Feeling fancy?
A dollop of Greek yogurt or sour cream works wonders.
Remember, it’s all about the presentation.
A sprinkle of chopped chives, perhaps?