Fried ‘rice’

Fried ‘rice’

OMG! I Can Eat That?
Mark Roper

We used to take a couple of empty saucepans to the local Chinese restaurant when I was a kid, and they’d fill it with sticky, sickly, battered sweet and sour pork and masses of calorie-laden, carb-loaded fried rice. I certainly don’t miss the pork concoction, but I love a good fried rice.

So relying on my trusty companion the cauliflower, I’ve used a cauliflower rice recipe combined with the yum elements of fried rice — some egg, spring onion and a bit of ham off the bone. Add a sprinkle of soy sauce, and you get the vibe of the traditional dish, without the calories.


Quantity Ingredient
1 cauliflower, cut into florets
1-1 1/2 tablespoons peanut oil
2 eggs, lightly whisked
2 garlic cloves, finely chopped
1 small knob fresh ginger, cut into small strips
1 small red chilli, finely chopped
1 onion, finely chopped
100g leg ham or lean bacon, cut into long thin strips
100g green prawns, cleaned, shelled, deveined and chopped, (optional)
2 tablespoons light soy sauce or tamari
2 spring onions, trimmed and sliced on the diagonal
90g bean sprouts
extra spring onion, finely shredded, for serving


  1. Place the cauliflower in a microwave dish and cook on high for about 4 minutes. Do not add any water. Place in a food processor and process until it resembles couscous or rice. Transfer to a baking tray and place in the refrigerator to cool.
  2. Heat 1/2 tablespoon of the peanut oil in a wok or frying pan over medium heat. Add the eggs and cook for about 1 minute, or until they are lightly scrambled. Remove from the wok and set aside on paper towel.
  3. Add the rest of the oil and cook the garlic, ginger and chilli for about 20 seconds. Add the onion and stir, cooking for about 30 seconds.
  4. Add the ham or bacon and cook until it starts turning golden. Add the prawns and cauliflower and toss through the pan.
  5. Chop the egg into small pieces and add to the wok. Add the soy sauce, then the spring onions and bean shoots and stir through. Sprinkle with the extra spring onions and serve.
OMG I Can Eat That
low fat
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