RECIPE : Fakeaway Egg Fried 'Rice'

Many of you will have seen my Cauliflower 'Rice' recipe featured in the May 2013 edition of WeightWatchers (UK) Magazine.
(Click HERE for recipe)
It's an idea many fans of low fat recipes use to save propoints/calories....but how about taking it a step further and turning it into a variation of a popular favourite?


My egg-fried 'rice' is simple, quick and filling. By cooking with authentic Chinese seasonings such as 5 spice and soy sauce, and padding the 'rice' out with delicious vegetables, your brain will not need much convincing that this is a brilliant trick!
Obviously, there are so many ways you could make this, by adding your favourite vegetables and seasonings. This is how I do mine, but feel free to play around with the ingredients to suit your personal taste.


This works out to 2pp/approx.200kcal per portion.
It's perfect for a 'Filling and Healthy' day too.
When you think that an average portion of egg fried rice is around 12pp/600kcal, you can see that this recipe will be an instant hit!
We ate this as a meal, but it would also make a great accompaniment to a main dish such as sweet and sour chicken or prawns.


You Will Need : Serves 2
(this is a large portion)

1/2 a large cauliflower
2 onions
2 cloves garlic
8 medium mushrooms
2 large portabello mushrooms
6 spring onions
1 tablespoon low salt soy sauce
1/2 teaspoon Chinese 5 spice seasoning
black and white pepper
2 eggs
1 teaspoon chopped dried garlic
(Click HERE for info)


Chop the onion and garlic finely. Fry in a little Frylight oil until starting to turn golden. Add a small amount of water if needed and continue to soften.

Slice the small mushrooms and dice the larger ones. The variety of texture adds interest to the finished dish. Add to the pan and continue to fry gently until softened.

Cut 4 of the spring onions into long pieces and add to the pan. Add soy sauce and Chinese 5 spice seasoning, along with some black and white pepper.
While everything is frying and developing flavour, grate the cauliflower into a large bowl. Cut the last 2 spring onions into small slices.

Once the vegetables are cooked, turn up the heat. Tip the cauliflower 'rice' and slices of spring onion into the pan and give it a good stir.
Taste and add more seasoning if needed.

Stir-fry quickly over a high heat for 2-3 minutes to heat through.

At this stage, I divide the mixture into two pans. This is so that when I add the egg, I can be sure that each person has the correct allocation.

Make a 'clearing' in the centre of each pan. Turn the heat up so that the pan gets really hot.

There is no need to beat the egg first, just crack it straight into the pan.

Keep the egg in the 'clearing' and scramble it really quickly over the heat until cooked. Don't be tempted to stir it into the 'rice' before scrambling as it will disappear into the mixture.

By using the method I suggest, you will have lovely large pieces of egg which you can gently distribute through the 'rice' mixture.
(A Chinese friend of mine taught me this method).

Place into your serving dishes and sprinkle lightly with the chopped, dried garlic.





If you are making an Indian meal, you could make a pilau version of the 'rice' using cauliflower or, in this case, celeriac. I seasoned mine with cumin seeds, lemon and fresh mint and topped with a few flaked, toasted almonds. You could add raisins, peas or any other ingredient you love. Remember to calculate and add the propoints/calories if you do this. 




365 Smiles 13 April 2013 at 01:22

Yum, can't wait to try this!

Janey 14 April 2013 at 19:04

mmmm it's a goody! xxx

Laura's Skinny Kitchen Secrets 19 April 2013 at 15:52

This is a great idea but I'm not ahuge fan of cauliflower! The flavours you have used would be equally as nice with rice though so I'm going to give it a go with that! Thanks x

Janey 19 April 2013 at 16:16

Amazingly, you really don't taste the cauliflower when you stir fry it like this! Honest! xx

Unknown 17 June 2013 at 18:16

Just had this egg fried rice for tea fabulous very tasty and satisfying. Well done you.

Janey 17 June 2013 at 18:53

Glad you enjoyed it Janet! x

Jany900 20 August 2013 at 19:44

Janey, I really wanted to love this- I'd been looking forward to making it all day! I think I must have made it wrong because it really wasn't good? It might have been the fact that the chinese five spice had an almost liqourice flavour to it which I hate! Can you suggest any modifications I could make? Thanks!

Janey 20 August 2013 at 22:41

Yes-the 5-spice does have that kind of flavour Jany. Just stick to more traditional chinese flavourings-ginger,garlic, chilli,soy sauce and spring onions? Hope it works out better next time! xx

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