Spicy Cauliflower Rice with Prawns & Baby Spinach (Diabetes Meal Planner)

5.0/5 rating 1 vote
  • Serves: 4
  • Prep Time: 30 mins
  • Ready in: 30-40 mins
  • Difficulty: Easy
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Spicy Cauliflower Rice with Prawns & Baby Spinach (Diabetes Meal Planner)
diabetes uk approved

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. The smaller the florets when you roast the drier the rough purée will be so don’t purée to a smooth paste.


  • 1 cauliflower (approx. 500–600g; the smaller the better), cut into small florets
  • 1 teaspoon rapeseed oil
  • ½ teaspoon freshly ground black pepper
  • 2 red onions, chopped
  • 2 garlic cloves, finely chopped
  • 2 tablespoons chopped fresh ginger
  • ½ teaspoon finely chopped fresh red chilli
  • 150g bag fresh spinach, washed really well
  • 120g cooked or fresh prawns, finely chopped
  • 2 teaspoons reduced-salt soy sauce

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  • Preheat the oven to 220°C/200°C 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 a medium heat and add the 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 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.

Phil's Tips

Nutritional Information

  Medium Low Low Low
  LOW fat LOW sat fat LOW sugars MED salt

per 100g





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