Egg-fried Cauliflower Rice

This is the more souped up version of cauliflower rice that makes a great main meal or side dish. It’s infinitely variable, depending on what you’ve got in the fridge or spice rack.
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Serves 1 as main (182 cals)/2 as side dish (91 per person)

This is the more souped up version of cauliflower rice that makes a great main meal or side dish. It’s infinitely variable, depending on what you’ve got in the fridge or spice rack. Recipe from my book, The 5:2 Good Food Kitchen.

½ medium cauliflower, around 200g of florets  (50 calories)

½  teaspoon coconut or sesame oil, 22

½  teaspoon whole or ground spices e.g. garam masala, five-spice, cumin or spice paste, 3-10

2 medium spring onions, finely chopped, 4, or ½ an onion, 19

150g vegetables e.g. sliced mushrooms, chopped pepper or carrot, frozen or fresh peas, 25-50 calories

1 medium egg, 78 cals

Optional: ½ small chilli, seeds removed, finely chopped 2-4

Splash of soy sauce, tamari or sweet chilli sauce

Calories per serving: 182 for 1 main course servings, 91 cals as a side dish for 2

Preparation time: 5 mins

Cooking time: 8-10 minutes

  1. Prepare the cauliflower as for the basic rice here.
  2. Heat half the oil in the largest frying pan or wok you have. Add the spices, onion and vegetables and cook over a high heat for 2 minutes.
  3. Add the cauliflower and the other half of the oil: cook for 2 more minutes and allow the ‘rice’ and vegetables to brown but move in the pan before they burn.
  4. Beat the egg. Lower the heat in the pan slightly, move the vegetables to one side of the pan and pour in the egg into the other half. Stir as they scramble, for 1-2 minutes.
  5. Mix the eggs and ‘rice’ together in the pan then serve. Add a splash of soy, tamari or chilli sauce to serve.

Recipe from The 5:2 Good Food Kitchen

Add chopped cashew or peanuts in place of the eggs plus some cubed tofu for a vegan version. A splash of coconut milk at the end of cooking is yummy too.