Cut back on your carbs without even noticing. This clever cauliflower fried rice is a winner for mid-week dinners.
Ingredients
- 700g cauliflower, broken into florets
- 1 1/2 tablespoons peanut oil
- 2 eggs, lightly beaten
- 500g chicken thigh fillets, trimmed, cut into bite size pieces
- 1 cup corn kernels
- 2 garlic cloves, crushed
- 1 tablespoon finely grated ginger
- 3 green onions, thinly sliced
- 1 cup frozen peas, thawed
- 150g snowpeas, trimmed, sliced on the diagonal
- 1 1/2 tablespoons tamari (omit if you are making paleo fried rice)
- 1 long fresh red chilli, thinly sliced
- 1/4 cup coarsely chopped coriander, plus extra sprigs to serve
Method
- Step 1Process the cauliflower in batches into rice size pieces.
- Step 2Heat 1/2 teaspoon of oil in a large wok over high heat. Pour half of egg, swirling wok to make a large omelette. Cook for 1 minute or until set. Flip onto a clean board, roll up tightly and thinly slice. Repeat with another ½ teaspoon of oil and remaining egg to make another omelette.
- Step 3Heat 1 teaspoon of oil in same wok over medium-high heat. Stir-fry third of chicken for 3-4 minutes or until browned and cooked through. Repeat with another 2 teaspoons of oil and remaining chicken. Set aside. Heat remaining oil and stir-fry corn for 1 minute or until lightly charred. Add garlic, ginger and 2/3 of onion and stir-fry for 1-2 minutes or until fragrant and onion has softened. Add cauliflower, peas and snowpeas and stir-fry for 3 minutes or until well coated and hot. Return chicken to the wok with sauce if using and stir-fry until hot. Serve topped with omelette, chilli, coriander sprigs and remaining onion.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1522 kj
Energy
14.6g
Fat Total
3.3g
Saturated Fat
8.7g
Fibre
35.7g
Protein
187mg
Cholesterol
569mg
Sodium
9.6g
Carbs (sugar)
27.7g
Carbs (total)
All nutrition values are per serve
Notes
To avoid over-processing the cauliflower, do it in small batches for 5 seconds at a time. Transfer the cauliflower to a bowl and put back into the processor any big pieces. Unsuitable to freeze.
- Author: Lucy Nunes
- Image credit: Guy Bailey
- Publication: Taste.com.au
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