Lactose Free Cauliflower Shrimp
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Lactose Free Cauliflower Shrimp
Ingredients
Ingredient Checklist
- ¼ cup sesame oil, divided
- 2 large eggs, lightly beaten
- 3 cups riced cauliflower (see Tip)
- 1 pound large shrimp (31-35 count), peeled and deveined
- 3 cups broccoli florets
- 1 medium red bell pepper, thinly sliced (about 1 cup)
- 3 cloves garlic, sliced
- 3 tablespoons reduced-sodium soy sauce or tamari
- 2 tablespoons water
- 1 tablespoon rice vinegar
- ½ teaspoon ground pepper
Directions
Instructions Checklist- Step 1
Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet 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 shrimp; 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, bell pepper 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 shrimp.
Tips
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.
To make ahead: Refrigerate in an airtight container for up to 3 days.
Nutrition Facts
Serving Size: 1 1/2 Cups
Per Serving:
309 calories; protein 30.1g; carbohydrates 9.6g; dietary fiber 3.5g; sugars 3.6g; fat 16.9g; saturated fat 2.9g; cholesterol 275.6mg; vitamin a iu 2665.8IU; vitamin c 119.8mg; folate 63.4mcg; calcium 136.8mg; iron 2.2mg; magnesium 64.8mg; potassium 604.2mg; sodium 605.4mg; thiamin 0.1mg.
Exchanges:
3 Lean Protein, 2 1/2 Fat, 1 1/2 Vegetable, 1/2 Medium-Fat Protein
Last edited by Raeja on Thu Aug 03, 2023 8:04 am; edited 1 time in total (Reason for editing : Making recipe more user friendly, printer friendly, and easier to read DBR)
gina68gt- Owner
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Join date : 2012-06-03
Age : 64
Location : Plymouth, Wisconsin
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