Chicken Fried ‘Cauliflower’ Rice

Cauliflower rice is a great low fat, low carb, high protein alternative to rice. Give it a try


3 small servings or 2 large

Calories            588

Fat                       14g

Carbohydrate   42g

Protein               67g


1 whole Cauliflower (approx 415g)

1 small tin Green Giant Sweetcorn (drained)

100g Garden Peas

1 medium egg

150g cooked Chicken breast

2 Teaspoon onion powder

2 Teaspoon garlic powder

1 Teaspoon ground black pepper

1 Teaspoon Chinese 5 Spice

1 Teaspoon Chilli Flakes

  1. Preheat the oven at 180 degrees or gas mark 4
  2. Cut the Cauliflower into florets and wash
  3. Blot dry the Cauliflower florets and place  on a baking tray
  4. Bake in the oven  for approx 10 mins or until the florets have a golden hue
  5. Remove from the oven an put the florets into a food processor and blend until the Cauliflower resembles grains of rice
  6. Heat a wok dry, once hot toss in the Cauliflower rice
  7. Add Chilli Flakes, Garlic powder, Onion Powder, Ground Black Pepper and Chinese 5 Spice. Combine
  8. Add the Garden peas and Sweetcorn. Combine
  9. Create a well in the middle of the mixture and crack in the egg
  10. Allow the egg to cook for approx 1 minute and then fold the cauliflower mixture into the egg.
  11. Continue to fold until the mixture in dry
  12. Cut the Cooked Chicken Breast into small strips, add to the mix and fold
  13. Once the chicken is hot. Serve immediately or box it up and take it with you!


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