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Diabetic, Gluten Free
Cauliflower has become very popular recently, from pizza to the old reworked favourite cauli cheese. It can work really well in certain dishes, but to get any real flavour, you need to roast or cook really hard to drive off a lot of the moisture and intensify the flavour. Every dish I cook with cauliflower I roast or sauté first. I also apply the same rule to pumpkin and squash. Remember, the smaller the florets when you roast, the drier the rough purée will be, so don't purée to a smooth paste.
Servings 4
Calories 77 kcal
Phil Vickery
Prep Time30 mins
Cook Time30 mins
Total Time1 hr

Ingredients
 

  • 600 g cauliflower, cut into small florets, the smaller the better
  • 1 tsp rapeseed oil
  • ½ tsp freshly milled black pepper
  • 2 red onions, chopped
  • 2 garlic cloves, finely chopped
  • 2 tbsp chopped fresh ginger
  • ½ tsp fresh red chilli, finely chopped
  • 150 g bag fresh spinach, washed really well
  • 120 g cooked or fresh prawns, finely chopped
  • 2 tsp reduced-salt soy sauce

Instructions
 

  • Preheat the oven to 220C/ 200C Fan/ Gas mark 7. Heat a non-stick frying pan or baking tray.
  • In the pan or tray, coat the cauliflower with the oil and a little ground pepper. Mix well, then pop into the oven and cook for 15 minutes or until you get a nice colour on the cauliflower. You may have to turn occasionally.
  • Meanwhile, heat a non-stick frying pan over medium heat and add onions, garlic, ginger and chilli. Dry-fry (it does work) and stir to take on a little colour for about 4-5 minutes.
  • Once the cauliflower is well roasted, remove it from the oven. Tip into a food processor and blitz until you have breadcrumb texture, but don't go mad; you don't want a purée. Add this to the onions and garlic and cook until nice and dry.
  • Add the spinach, chopped prawns and soy sauce and cook for 2-3 minutes until the spinach has wilted down. Serve in deep bowls.
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Notes

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Nutrition Facts
Spicy Cauliflower Rice with Prawns & Baby Spinach (Diabetes Meal Planner)
Amount per Serving
Calories
77
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Cholesterol
 
76
mg
25
%
Sodium
 
349
mg
15
%
Potassium
 
345
mg
10
%
Carbohydrates
 
8
g
3
%
Fiber
 
2
g
8
%
Sugar
 
3
g
3
%
Protein
 
8
g
16
%
Vitamin A
 
3525
IU
71
%
Vitamin C
 
17
mg
21
%
Calcium
 
98
mg
10
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword cauliflower, prawns
Course Diabetes Meal Planner, Main Course, Vegetables
Cuisine Spring, Summer
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