Prawn and zucchini fried ‘rice’

  • Serves 4

  • Preparation time: 20–25 minutes

  • Cooking time: 10 minutes


300 g zucchini, chopped
225 g cauliflower florets
2 tablespoons rice bran oil
2 stalks lemongrass, white part only, finely chopped
2 cloves garlic, crushed
1 small fresh red chilli, finely chopped 600 g peeled, deveined raw king prawns, tails left on
225 g pak choy, shredded
1⁄4 cup (60 ml) salt-reduced soy sauce 4 spring onions, thinly sliced
75 g bean sprouts, trimmed


1. Process the zucchini and 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 cauliflower rice and stir-fry for 1 minute.

3. Remove the wok from the heat. Toss through the spring onion and sprouts, and serve.


Recipe from CSIRO Low-Carb Every Day by Professor Grant Brinkworth and Pennie Taylor ($34.99, Pan Macmillan)

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