Ingredient and Portion
Prawn and Asparagus Fried Cauliflower Rice Recipe 鲜虾芦笋炒花椰菜饭食谱
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This is a fabulous low carb recipe, as the cauliflower is chopped to resemble rice so there is actually not an ounce of grain in this dish. Not to mention it’s extremely nutritious. Traditionally, fried rice is made with whatever you have sitting in your fridge (at least the home-cooked versions are), and it’s generally quite a quick dish. However, with cauliflower rice, the total cooking time is reduced dramatically. Chop ingredients, and fry everything together and voila! Your lunch/dinner is served. It’s entirely up to you what you want to put in the Fried “Cauli Rice”. A few variety of vegetables, protein of your choice, and of course an egg or two would be essential. As for the seasoning here’s a delicious version with Ketchup for that hint of sweetness and kick.
这是绝佳的低碳水化合物食谱，由于花椰菜被切碎来代替饭，所以这道菜里没含任何谷物。这道菜是非常有营养的。平时炒饭是用上冰箱里的食材（这是住家版），通常是快速烹制的。然而烹饪花椰菜饭不需要用上太多时间。材料切碎后就可以全部炒在一起，瞧！你的午餐和晚餐就准备好了。这完全取决于你想放入什么的料炒这道 “花椰菜饭”。一些蔬菜的品种，还有鸡蛋是必不可少的。至于调味料，就随自己喜好，但提议可以加入番茄酱，可以让整体味道带有点甜味和辣感。
这是绝佳的低碳水化合物食谱，由于花椰菜被切碎来代替饭，所以这道菜里没含任何谷物。这道菜是非常有营养的。平时炒饭是用上冰箱里的食材（这是住家版），通常是快速烹制的。然而烹饪花椰菜饭不需要用上太多时间。材料切碎后就可以全部炒在一起，瞧！你的午餐和晚餐就准备好了。这完全取决于你想放入什么的料炒这道 “花椰菜饭”。一些蔬菜的品种，还有鸡蛋是必不可少的。至于调味料，就随自己喜好，但提议可以加入番茄酱，可以让整体味道带有点甜味和辣感。
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Cauliflower Fried Rice (for 3-4) 花椰菜饭（3-4人份）
Half a head of Cauliflower / 花椰菜 1半
2 clove of Garlic, minced / 大蒜 2瓣，切碎
1 small Carrot, finely diced / 胡萝卜 1 （小），切块
1 stick Celery, finely diced / 芹菜 1 枝，切块
Small amount of Red cabbage, finely diced / 紫色包心菜 少许，切块
1 bunch Asparagus, cut into bite size pieces (half lengthwise if the stalk is thick) / 芦笋 1串，切段（如果茎粗可切成两半）
2 Egg / 鸡蛋 2粒
Pinch of Salt and Pepper / 盐和胡椒 少许
2 tablespoon Heinz Ketchup / Heinz番茄酱 2 汤匙
1 tablespoon Light Soy Sauce / 生抽 1 汤匙
100g Large Prawns, de-shelled and deveined / 大虾 100克，去壳和去内脏
Coriander for garnish / 香菜 装饰
Half a head of Cauliflower / 花椰菜 1半
2 clove of Garlic, minced / 大蒜 2瓣，切碎
1 small Carrot, finely diced / 胡萝卜 1 （小），切块
1 stick Celery, finely diced / 芹菜 1 枝，切块
Small amount of Red cabbage, finely diced / 紫色包心菜 少许，切块
1 bunch Asparagus, cut into bite size pieces (half lengthwise if the stalk is thick) / 芦笋 1串，切段（如果茎粗可切成两半）
2 Egg / 鸡蛋 2粒
Pinch of Salt and Pepper / 盐和胡椒 少许
2 tablespoon Heinz Ketchup / Heinz番茄酱 2 汤匙
1 tablespoon Light Soy Sauce / 生抽 1 汤匙
100g Large Prawns, de-shelled and deveined / 大虾 100克，去壳和去内脏
Coriander for garnish / 香菜 装饰
Method
1. Cut or tear the florets by hand, remove excess moisture and blend in food processor or blender until resembling rice. If you don't have a blender or food processor, you can also finely chop the cauliflower by hand.
用手切或撕开花椰菜，用食物处理器去搅拌到米粒状。如果没有食物处理器，也可以用手把花椰菜切碎。
2. Heat oil in pan and first sauté the prawns until cooked, remove and set aside until needed.
将平底锅里的油加热然后把虾煎到刚熟，再把虾捞出放置到一旁待用。
3. Add garlic, celery and carrot and stir fry for a minute until fragrant. Set aside and add cauliflower, red cabbage and asparagus. Add Heinz Ketchup and Soy sauce and stir well. Cook for 2-3 minutes then make a well in the middle. Beat egg and pour in the pan to cook until set.
加入大蒜、芹菜和胡萝卜，翻炒大约1分钟直到芳香。把全部推去一旁再加入花椰菜、紫色包心菜和芦笋，反复炒均匀。煮大约2-3分钟，然后在锅中做个小圈，把蛋倒入平底锅里煮至刚熟。
4. Add the prawns back in and mix well. Plate up and garnish with coriander.
把刚才的虾倒入和混合好就可盛上，用香菜来装饰。
用手切或撕开花椰菜，用食物处理器去搅拌到米粒状。如果没有食物处理器，也可以用手把花椰菜切碎。
2. Heat oil in pan and first sauté the prawns until cooked, remove and set aside until needed.
将平底锅里的油加热然后把虾煎到刚熟，再把虾捞出放置到一旁待用。
3. Add garlic, celery and carrot and stir fry for a minute until fragrant. Set aside and add cauliflower, red cabbage and asparagus. Add Heinz Ketchup and Soy sauce and stir well. Cook for 2-3 minutes then make a well in the middle. Beat egg and pour in the pan to cook until set.
加入大蒜、芹菜和胡萝卜，翻炒大约1分钟直到芳香。把全部推去一旁再加入花椰菜、紫色包心菜和芦笋，反复炒均匀。煮大约2-3分钟，然后在锅中做个小圈，把蛋倒入平底锅里煮至刚熟。
4. Add the prawns back in and mix well. Plate up and garnish with coriander.
把刚才的虾倒入和混合好就可盛上，用香菜来装饰。
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