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ASIAN EGGS MAINS MEAL-PREP POULTRY

Healthy Cauliflower Fried Rice

Healthy Cauliflower Fried Rice

A filling rice-bowl that combines the flavours of traditional Chinese Fried Rice with a big focus on added veggies makes for a nutritious and satisfying lunch
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Servings: 5 servings
Calories: 384kcal

Ingredients

  • 700 g chicken breast
  • ½ tbsp olive oil
  • 65 g shortcut bacon- diced
  • 150 g brown onions- diced
  • 3 large garlic cloves- minced
  • 250 g carrots- diced
  • 250 g corn kernels frozen or canned is fine if fresh corn is not available
  • 3 large eggs- whisked
  • 750 g cauliflower rice
  • 50 ml Shaoxing cooking wine or mirin
  • 100 ml soy sauce
  • 100 g oyster sauce
  • 1-2 stalks spring onions- finely sliced

Instructions

  • Bring the chicken breasts to boil in a large saucepan of water- poach for 14 minutes or until cooked through. Set aside to cool, then shred
  • Heat the olive oil in a wok on high heat. Add the bacon, onions and garlic and cook fry for 2 minutes.
  • Reduce the heat to medium-high and add the carrots and corn. Cook for a further 3 minutes
  • Clear a small hole in the vegetables at the centre of the wok. Add the eggs and scramble them with a wooden spoon. Once the eggs are cooked through, mix them in with the vegetables and bacon.
  • Add the cauliflower rice, cooking wine, soy sauce and oyster sauce. Cook for 3-4 minutes or until the liquid dries out. Add in the shredded chicken and mix to combine.
  • Remove from heat and spoon into serving bowls. Top with chopped spring onions.

Nutrition

Calories: 384kcal
Carbs: 29.9g | Fat: 10g | Protein: 56.3g

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