Thursday, April 4, 2013

Good Eats: Sunny Shrimp and Mango Stir Fry over Cauliflower "Rice"

It's so bright outside and I have the perfect recipe to bring some of that sunshine to your insides... This stir fry is the perfect combination of sweet and spicy and it would be great on its own but I've paired it with my new favourite rice alternative...Cauliflower Rice! While looking for low carb/grain alternatives I discovered this "rice" and I will admit, my expectations were low.  Low carb grain alternative just sounds sad doesn't it? I swear to you though, this stuff is not. While googling the nutritional properties of cauliflower I found that it contains large amounts of "sulforaphane," a compound that has significant anticancer properties, it's low in calories and a single cup of the vegetable contains 3g of fiber, 50 mg of vitamin C, 176 mg of potassium and 55 mcg of folate! I'm only a self appointed internet trained doctor but that sounds pretty good to me! Not sad at all! Cauliflower has become a new staple in our household that's for sure and this stir fry has been on the weekly rotation for a few weeks now and I still love it.

Here's the recipe. It's from this blog.  I love her recipes...

What you'll need:
2 tablespoons coconut oil
1 pound shrimp, peeled and deveined (I buy the cooked frozen stuff)
2 tablespoons dry white wine or lemon juice
1 large mango, peeled, seeded and cubed
Medium yellow onion, peeled and thinly sliced
2 cloves garlic, minced
3 large carrots, julienned (I suggest you get a julienne peeler…i am IN LOVE with mine)
2 cups broccoli florets, cut into small pieces
1 tablespoon finely minced ginger
1 large jalapeno chili, stemmed, seeded and minced
1 large heirloom tomato, diced
1/4 cup coarsely chopped cilantro
Salt and freshly ground black pepper, to taste
Red pepper flakes to taste (optional)

For the "Rice":
1 Cauliflower
A couple glugs of olive oil
1 minced garlic
salt and pepper to taste

What to do:
Melt the coconut oil in a large pan over high heat until almost smoking.
Reduce the heat to medium high; add the carrots, onion and broccoli to the pan and stir fry, until the broccoli is bright green and the vegetables are tender-crisp, about 5 minutes. Next add the garlic, ginger, jalapeno and red pepper flakes, and stir fry for another couple minutes.

Add the shrimp and wine or lemon juice to the pan and stir fry until it is pink and cooked all the way through or warmed up in my case, about 3 minutes. Next add the mango and continue to stir fry for another 30 seconds, then toss in the tomato and cilantro. Remove from the heat and season to taste with salt, pepper.

Cauliflower "Rice"
This is a great husband job while you're taking care of the stir fry but if you have no assistant I would get this ready to go first so you can have it cooking at the same time as your stir frying.

Wash your cauliflower, get rid of the leaves and stem and cut in half to make grating it easier.
Grate each half of the cauliflower on the large hole side in a medium sized pot.
Once it's all grated pour a couple glugs of olive oil into the mixture and turn up the heat to fry.
Mince your garlic and add to the mixture along with some salt and pepper.
Fry on medium heat stirring occasionally being careful not to burn it for about 5 minutes or until tender. 

You're done! This serves 4-5… I just had the left overs for lunch and it was just as good on the second day….

Let me know what you think!

Thanks for reading…
Love Desiree
xoxo Pin It


  1. Hi there. The current Food on Friday on Carole's Chatter is collecting links to dishes using cauliflower and/or cabbage. I do hope you link this in. This is the link . It would be great if you checked out some of the other links – there are lots of good ones already. Cheers

  2. Desiree, thanks for joining in the Food on Friday fun. I hope to see you again soon. Hope you checked out some of the other links. I am blown away with the ideas people have come up with! Cheers

  3. I can't wait to try the cauliflower rice! I already do mashed cauliflower instead of potatoes all the time, but this is a whole new level!