Cauliflower Fried Rice

Difficulty | Serves 2 | Book Cooking for 1 or 2 People


350g raw cauliflower
1 whole egg
1 tablespoon skim milk
cooking spray
½ teaspoon crushed garlic (in jar)
2 tablespoons frozen corn kernels
2 tablespoons frozen peas
2 tablespoons carrots small dice
30g shaved 97% fat free ham diced
2 tablespoons shallots sliced
1½ tablespoons soy sauce 43% less salt
big pinch black pepper

Per serve
Kilojoules498 (cals 119)
GI RatingToo Low in carbs to score a GI rating


  1. Break cauliflower into florets then either place into a food process and pulse for a few seconds until cauliflower resembles rice or grate the cauliflower if you don’t have a food processer.
  2. In a small bowl beat the egg and milk using a small whisk. Place into a wok or large non-stick frypan that has been coated with cooking spray and fry stirring occasionally until cooked. Removed from frypan to be added back later.
  3. Re-coat the pan with cooking spray then add the garlic, corn, peas and carrots. Stirring occasionally until carrots are cooked.
  4. Add diced ham and shallots and cook for 2 minutes.
  5. Pour the cauliflower into pan and fold ingredients together. Fry for 5 minutes, stirring occasionally.
  6. Add the soy sauce and pepper and combine well. Fold in the egg mix then cook a further 3-5 minutes stirring occasionally until cauliflower is cooked to your liking.

Variation: For a vegetarian Fried Rice omit ham.

Suitable to be frozen.

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Dietitian's tip

This recipe is so low in carbohydrate it will help keep blood glucose levels and insulin stable. Research suggests this can help with controlling appetite and contribute to a feeling of fullness. Great for weight management.

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