There was one pound of prawns, half a head of cauliflower and a tomato in the refrigerator. It was 5pm before I realized after a whole afternoon of catching up with household chore. Dinner wasn’t planned…

So I decided to cook with whatever I have…all in one pan.

It took me less than 30 minutes to prep and cook this meal. And it was delicious!

Ingredients I used…

Half of a medium head cauliflower

4 tablespoons lard (or coconut oil)

1 tablespoon garlic, minced

1 tablespoon butter

1 pound fresh prawns, shelled and deveined

1 medium size tomato, puree

½ cup feta cheese, crumbled

Pinch of salt

Pinch of pepper

Chopped parsley for garnish

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Cut cauliflower into small floret and set aside. Heat a skillet with 4 tablespoons of lard. Over medium high heat, stir fry cauliflower for about 5-10 minutes until lightly browned.

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Do not add any water to the stir frying process and allow the fat to cook and soaked into the florets until slightly soften, still firm and crunchy.

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When the cauliflower florets are browned, push them all to the side of the pan. Melt the butter in the center of the pan and add the prawns.

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Let the prawns cook for a minute and turn them over to cook for another minute. When the prawns are almost cooked on both sides stir to mix them together with the cauliflower. Add tomato puree and feta cheese, and mix them together, making sure the cheese is in the sauce.

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Let it simmer for one minute until prawns are cooked and cheese has melted into the sauce.

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Taste before adding salt and pepper. Sprinkle with chopped parsley and is ready to serve!

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Simple, delicious, nutritious and low carb high fat compliant!

Here is the recipe:

Feta Prawn and Cauliflower
Author: 
Recipe type: Low carb seafood
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • Half of a medium head cauliflower
  • 4 tablespoons lard (or coconut oil)
  • 1 tablespoon garlic, minced
  • 1 tablespoon butter
  • 1 pound fresh prawns, shelled and deveined
  • 1 medium size tomato, puree
  • ½ cup feta cheese, crumbled
  • Pinch of salt
  • Pinch of pepper
  • Chopped parsley for garnish
Preparation
  1. Cut cauliflower into small floret and set aside. Heat a skillet with 4 tablespoons of lard. Over medium high heat, stir fry cauliflower for about 5-10 minutes until lightly browned.
  2. Do not add any water to the stir frying process and allow the fat to cook and soaked into the florets until slightly soften and still firm and crunchy.
  3. When the cauliflower florets are browned, push them all to the side of the pan. Melt the butter in the center of the pan and add the prawns.
  4. Let the prawns cook for a minute and turn them over to cook for another minute. When the prawns are almost cooked on both sides stir to mix them together with the cauliflower. Add tomato puree and feta cheese, and mix them together, making sure the cheese is in the sauce.
  5. Let it simmer for one minute until prawns are cooked and cheese has melted into the sauce.
  6. Taste before adding salt and pepper. Sprinkle with chopped parsley and is ready to serve!

Each serving contains 7g total carbs, 4.7g net carbs, 20g protein and 21g fat.

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