Egg-fried cauliflower rice recipe

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Vibrantly flavoured with spring onion and garlic, this colourful cauliflower rice is a great alternative to your typical Chinese egg-fried rice. What's more, it's healthy, too! See method

  • Serves 6
  • 5 mins to prepare and 10 mins to cook
  • 277 calories / serving
  • Healthy

Ingredients

  • 1 tbsp sesame oil
  • 100g bunch spring onions, whites and greens separated and finely sliced
  • 4 garlic cloves, thinly sliced
  • 250g jasmine rice, cooked to pack instructions
  • 2 x 330g packs cauliflower couscous
  • 200g frozen peas
  • 3 large eggs
  • 2-3 tbsp reduced-salt soy sauce

Each serving contains

  • Energy

    1175kj
    277kcal
    14%
  • Fat

    7g 10%
  • Saturates

    2g 8%
  • Sugars

    6g 7%
  • Salt

    0.8g 13%

of the reference intake
Carbohydrate 45.2g Protein 12.4g Fibre 4.2g

Method

  1. Heat the oil in a frying pan over a low heat. Fry the spring onion whites and garlic for 8 mins or until soft but not coloured. Put the rice, cauliflower couscous and frozen peas into a separate deep wok or frying pan with 2 tbsp water. Fry over a low-medium heat for 5 mins, stirring often until the cauliflower is cooked and the rice heated. Add a little water if necessary.
  2. Crack the eggs into the pan with the spring onion whites and garlic and stir-fry for 1 min over a low-medium heat until the eggs begin to scramble. Stir into the rice with most of the spring onion greens and soy sauce. Fry for 1 min, season and serve topped with the remaining spring onion.

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