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Quick Cauliflower Fried Rice


One cup of raw cauliflower will provide 77% of daily vitamin C needs, is a great source of fibre and has ingredients that strengthen bones and the cardiovascular system.

Serves 2


  • 350g cauliflower florets or cauliflower rice
  • 1 tbsp reduced sodium soy sauce
  • 2 tsp sesame oil & 1 tbsp vegetable oil
  • 1 tsp freshly grated ginger
  • 1 large egg, beaten
  • 1 cloves garlic, minced
  • 1 onion, diced
  • 2 cups of chopped vegetables (e.g. carrots, broccoli, frozen corn, frozen peas)
  • Sesame seeds, chilli flakes and coriander for garnish


  1. If making your own cauliflower rice, pulse cauliflower in a food processor until it resembles rice (about 2-3 mins) and set aside
  2. To make the sauce whisk together soy sauce, sesame oil and ginger
  3. Heat half the vegetable oil in a frypan over medium heat and cook egg for 2-3 minutes on each side. Let cool and then cut into small pieces
  4. Heat the remaining vegetable oil in a large frypan over medium heat. Cook onion and garlic for 3-4 minutes until translucent and then stir in other vegetables for another 2-3 minutes or until tender.
  5. Stir in cauliflower, eggs, and soy sauce mixture 3-4 minutes or until cauliflower is tender
  6. Serve immediately with your garnishes of choice

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