Fried cauliflower rice with garlic prawns

Fried cauliflower rice with garlic prawns: a quick, light one-pan dish with cauliflower, prawns, red pepper, garlic and soy sauce.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 230 kcal per serving
• Protein: 24 g
• Fat: 9 g
• Carbs: 10 g

Ingredients

• 300g cauliflower
• 200g prawns
• 2 cloves of garlic
• 1 tbsp sesame oil
• 1 red pepper
• 1 pinch of black pepper
• 2 tbsp soy sauce

Method

You’ll need: frying pan · wok · chopping board · knife · wooden spoon

1. Wash the cauliflower, break it into pieces and blitz it in a food processor or grate it on a box grater into fine cauliflower rice. Finely dice the pepper and finely chop the garlic.
2. Heat the sesame oil in a large frying pan or wok. Fry the prawns briefly over a high heat until pink and cooked through, then take them out of the pan.
3. Fry the garlic and pepper briefly in the remaining oil until fragrant. Keep stirring so the garlic doesn't darken.
4. Add the cauliflower rice and fry over a high heat. Keep stirring until it takes on a little colour but still has some bite.
5. Return the prawns to the pan and season with soy sauce and black pepper. Toss everything briefly until evenly hot.
6. Serve hot straight away. Finish with a little extra black pepper if you like.

Good to know

When it needs to be quick, this dish is just right. Hearty, light and full of flavour from the pan. A meal like this simply makes a weeknight more fun.

Swaps

Sesame oil → olive oil (mainly monounsaturated fatty acids); soy sauce → tamari (usually wheat-free, similarly savoury); pepper → courgette (milder).

Allergens

Contains crustaceans, soya, gluten (soy sauce; gluten-free with tamari) and sesame (sesame oil). Fine for children if the prawns are cut small; in pregnancy, only use prawns that are cooked right through.

Dairy-free recipes