Cauliflower fried rice

This low calorie twist on a Chinese favourite, makes this a perfect fake-away any day of the week! It is so low in calories, you could easily add some chicken, pork, prawns or tofu for added protein – or maybe all three for your very own special fried rice.

This recipe is packed with all the veggies, making it super high fibre and full of vitamins and minerals,Β  ensuring you are getting at least one of your five a day, as well as eating the rainbow. The traditional Chinese flavours come in from the ginger, five spice and sesame oil, and wonderfully fragrant fresh coriander leaves. You won’t want a Chinese take away again!

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Cauliflower fried rice

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  • Author: Rachel Wilcock
  • Total Time: 25 minutes
  • Yield: 4 1x


Fantastic Chinese Fakeaway



1 medium cauliflower (about 500g)

1 tsp vegetable oil

1 red pepper, deseeded and sliced into strips

200g button mushrooms, wiped clean and halved if large

4 spring onions, cut into rounds

2cm fresh root ginger, finely chopped

1 garlic clove, finely chopped

Β½ tsp Chinese five-spice

1 egg, beaten

100g frozen peas, defrosted in just-boiled water

a few drops of sesame oil

coriander leaves

flaked sea salt

freshly ground black pepper

chilli sauce

soy sauce


Caulifower rice

  1. Divide the cauliflower into florets, put these in a food processor and blitz into crumbs. If you don’t have a food process you can buy pouches of cauliflower rice in all the major supermarkets.
  2. Coat the bottom of a wide shallow frying pan with water (no more than 50ml), place it on the heat and add the blitzed cauliflower in an even layer. Cook, stirring fairly regularly, until the cauliflower is tender and has a dry and fluffy texture.

Stir fry

  1. Meanwhile, start the stir-fry. Heat the vegetable oil in a wok. When it is smoking, add the red pepper, mushrooms and spring onions. Stir-fry until the veg are softened and browning round the edges, then add the ginger and garlic and cook for a further minute.
  2. Sprinkle in the Chinese five-spice and season with salt and pepper. Push everything to one side and pour the egg into the wok, making sure it is over direct heat. Let the egg set on the underside, then break it up. Continue to do this until all the egg is cooked. Add the peas and the cauliflower rice and toss everything together for a couple of minutes until piping hot.
  3. Add a dash of sesame oil and a few coriander leaves and serve at once.
  4. Put some soy sauce and chilli sauce on the table to add to your liking.
  • Prep Time: 10
  • Cook Time: 15


  • Calories: 127

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