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Cauliflower Fried Rice

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Total time: 20 minutes

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Serves 4

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5.7 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.


350g - Cauliflower, raw, florets part only

2 tb - Olive oil

2 pc - Chicken eggs, whole, raw, beaten

1 pc - Small onion, raw, minced

2 pcs - Garlic cloves, minced

¾ cup - Broccoli, raw, florets part only

1 package (10 oz) - Frozen mixed vegetables, thawed

1 pc - Celery stalk, medium, diced

2 tb - Spring onion, raw, finely chopped

½ tsp - Sesame seeds

½ tb - Soy sauce, reduced salt

1 ½ tb - Sesame oil

1 ½ tb - Vinegar

½ tb - Ginger, raw, minced


Chopping board, Knife, Food processor, Large non-stick pan


1. Combine the reduced salt soy sauce, sesame oil, rice wine vinegar and ginger in a bowl. Mix well and set aside.

2. Process the cauliflower in the food processor until the size resembles the size of rice. Set aside.

3. Heat a tbsp of olive oil in a large non-stick pan over medium heat. Add the beaten egg and fry until light golden yellow, about 2-3 minutes on each side. Let it cool and cut into dice.

4. In the same non-stick pan, heat the remaining olive oil. Add the garlic and onion. Sauté for until light brown, about 3 minutes.

5. Add the broccoli, mixed vegetables, celery and cauliflower and sauté for 3-4 minutes.

6. Add the cooked egg, spring onion and soy-ginger mixture. Sauté for 2-3 minutes.

7. Dish up and sprinkle with sesame seeds on top and serve.


1 serving = about 263g

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Energy (kcal)


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Carbs (g)


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Proteins (g)


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Fats (g)


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Fibre (g)


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