Cauliflower Fried Rice

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

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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
FatTotal3.5g
Saturated0.8g
Fibre7.0g
Protein12.3g
Carbs9.1g
Sugar6.0g
Sodium684mg
Kilojoules498 (cals 119)
GI RatingToo Low in carbs to score a GI rating

Method

  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.

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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