Cajun King Prawns

Cajun King Prawns
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This tasty meal prep option brings a little spice to weekday lunches.
Perfect to prep in advance, the prawns, salad and rice will keep in the fridge for up to three days stored in airtight containers.
Prep Time9 mins
Cook Time20 mins
Total Time29 mins
Course: Main Course
Cuisine: American
Keyword: Cajun, meal prep, Prawns, Rice
Servings: 4 people
Calories: 360kcal

Ingredients

for the prawns

  • 500 grams king prawns raw, shelled, de veined
  • 2 tsp smoked paprika
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • 1 tsp cayenne pepper
  • 1 clove garlic minced
  • 1/2 tsp onion powder
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper

for the rice

  • 4 cups cauliflower rice
  • 2 tbsp olive oil
  • 2 tsp cayenne pepper
  • 1 tsp tomato puree
  • 1 stick celery finey diced
  • 1 small green bell pepper finely diced
  • 1 clove garlic minced
  • 1/2 cup vegetable stock
  • 1/2 medium red onion finely diced
  • sea salt and freshly ground black pepper to taste

for the salad

  • 2 large spring onions sliced
  • 2 tbsp olive oil
  • 2 tsp lemon juice
  • 1 medium tomato diced
  • 1 cup cucumber diced
  • 1/3 cup parsley chopped
  • 1/4 medium red chili de-seeded, finely chopped

Instructions

  • To prepare the rice, add 1 tablespoon of olive oil in a large pan over a low/medium heat. Add the onion, celery and green pepper and stir well to combine. Sweat until tender.
  • Add the garlic clove and stir well. Add in the remaining olive oil, tomato purée and cayenne and mix together well to combine, cooking for a further minute until fragrant.
  • Add the cauliflower rice and stir well into the oil and seasoning. Add the stock and stir well. Continue to simmer until all the stock has been absorbed.
  • Preheat the oven to 200 degrees Celsius or 180 degrees for fan assisted.
  • To prepare the prawns, add the seasonings and oil to a mixing bowl and stir together well to combine. Add the prawns, coating them in the spices and oil.
  • Arrange the prawns across a shallow baking tray in an even, single layer. Transfer to the oven for 6-8 minutes or until pink and cooked through.
  • Whilst the prawns are cooking, add all the salad ingredients to a mixing bowl and toss well to combine.
  • Divide the prawns, salad and rice into four portions for serving.

Nutrition

Calories: 360kcal | Carbohydrates: 16g | Protein: 30g | Fat: 20g | Saturated Fat: 2g | Cholesterol: 315mg | Sodium: 1300mg | Potassium: 896mg | Fiber: 5g | Sugar: 6g | Vitamin A: 41.7% | Vitamin C: 144.5% | Calcium: 25.1% | Iron: 24.6%

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