Nutritional information: (average serve)
· Calories: 309
· Protein: 30g
· Carbs: 10g Sugars: 4g
· Fat total: 17g Saturated Fat: 3g |
Ingredients (for 8 skewers):
11/4 cup sesame oil, divided
2 large eggs, lightly beaten
3 cups riced cauliflower (see tip)
450 g large prawns (31-35 count), peeled & deveined
3 cups broccoli florets
1 medium red capsicum, thinly sliced (about 1 cup)
3 cloves of garlic, sliced
3 tbsp reduced-sodium soy sauce or tamari
3 tbsp water
1 tbsp rice vinegar
½ tsp ground pepper
Method
Step 1
Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy pan over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
Step 2
Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate.
Step 3
Add 2 teaspoons oil to the pan; heat over high heat. Add prawns; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower.
Step 4
Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, capsicum and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and prawns.
Tip: Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, pulse cauliflower florets in a food processor until broken down into rice-size granules. One 1 1/2-pound head of cauliflower yields about 4 cups of cauliflower rice.