Egg Fried 'Rice'

This works out to 2pp/approx.200kcal per portion.

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


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 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 can do a pilau version of the 'rice' using cauliflower or, in this case, celeriac. I seasoned it with 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.