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All the flavour of a takeaway egg fried rice, made with grated cauliflower and packed with colourful vegetables, egg and your choice of chicken, prawns or tofu. It’s ready in 20 minutes in one pan. Light and low in carbohydrates, it’s still high in protein, and the vegetables and cauliflower add plenty of fibre.
Protein (choose 1)
Fried rice
A box grater or food processor, and a wok or large frying pan.
1.
Grate the cauliflower on the large holes of a box grater, or pulse in a food processor until it looks like rice. Don’t over-blend.
2.
Heat the olive oil in the wok over a high heat. Season your protein with pepper and stir-fry until cooked through: chicken until there’s no pink meat (5–6 minutes), prawns until pink all the way through (2–3 minutes), or tofu until golden (5 minutes). Transfer to a plate.
3.
Add the mixed vegetables and stir-fry for 3 minutes.
4.
Add the cauliflower and garlic powder and stir-fry, uncovered, until the cauliflower is just tender (5–6 minutes). Cooking it uncovered stops it turning soggy.
5.
Push everything to one side, pour the eggs into the space and stir gently until softly scrambled (1–2 minutes). Mix through the cauliflower.
6.
Return the protein to the pan with the soy sauce and most of the spring onions, and toss until hot. Drizzle with the sesame oil, scatter with the remaining spring onions and serve.
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Storage information
Cool quickly (within 1 hour), then cover and refrigerate for up to 2 days (1 day if using prawns). Reheat until piping hot all the way through. Freeze for up to 1 month (not prawns); defrost overnight in the fridge and reheat until piping hot.
Tip
Half and half: Mix the cauliflower with 1 x 250g pouch cooked brown rice for a more filling version.
Cost-saving tips
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