Prawn & zuc­chini fried ‘rice’

Healthy Food Guide (Australia) - - RECIPES -

(p43) Serves 4 Cost per serve $6.85 Hands-on time 20–25 min Cook­ing time 10 min

dairy free 300g zuc­chini, chopped 225g cau­li­flower flo­rets 2 ta­ble­spoons rice bran oil 2 lemon­grass stalks, white

part only, finely chopped 2 gar­lic cloves, crushed 1 small red chilli,

finely chopped 600g peeled, de­veined raw

king prawns, tails left on 225g pak choy, shred­ded ¼ cup re­duced-salt soy sauce 4 shal­lots, thinly sliced 75g bean sprouts, trimmed 1 Blitz the zuc­chini and the cau­li­flower sep­a­rately in a food pro­ces­sor un­til they re­sem­ble rice grains. 2 Heat the rice bran oil in a large wok over high heat. Add the lemon­grass, gar­lic, chilli and prawns and stir-fry for 5 min­utes, or un­til cooked and golden. Add the pak choy and soy sauce and stir-fry for 1 minute, or un­til the pak choy is just start­ing to wilt. Add the zuc­chini and the cau­li­flower rice, and stir-fry for 1 minute. 3 Re­move the wok from the heat. Toss through the shal­lots and sprouts, and serve. Note Store the cooled mix­ture in air­tight con­tain­ers in the re­frig­er­a­tor for up to two days, or freeze for up to three months. Thaw in the re­frig­er­a­tor overnight, then re­heat in the wok and serve. Serv­ing sug­ges­tion For an ex­tra 8g carbs per serve, toss through 200g (50g per per­son) cooked quinoa with the shal­lots and sprouts be­fore serv­ing.

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