Egg Fried Rice
Add chicken or prawns to make this a complete meal, or use this as a side :)
Egg Fried Rice
As a side dish, this makes 4 portions - each portion contains:
167 Calories / 4.7g Carbs / 6.9g Protein / 12.2g Fat
As a main dish with prawns, this makes 2 portions - each portion contains:
428 Calories / 9.9g Carbs / 34.8g Protein / 25.3g Fat
As a main dish with chicken, this makes 2 portions - each portion contains:
488 Calories / 9.5g Carbs / 48.6g Protein / 26.1g Fat
500g Cauliflower / Broccoli (whole or as store-bought 'rice')
40g Unsalted Butter / Olive Oil
1 Small Bunch Spring Onions, finely chopped
100g Green Pepper or Broccoli Florets
2 Garlic Cloves / 10g Garlic Puree
10g Ginger Puree
2 Large Eggs
Optional: 400g Raw King Prawns (cooked) or 300g Raw Chicken (either breast or thigh meat), cooked
Using a food processor, blitz the cauliflower / broccoli into rice.
Heat the butter/oil in a large frying pan / wok over a medium heat and add the spring onion, pepper (or broccoli florets), garlic and ginger.
Cook over a medium heat to soften for 2-3 minutes.
If you're using the prawns or chicken, add these now and combine.
Add the 'rice' and fry on high heat for 1-2 minutes. Combine all ingredients, reduce the heat to low and cover pan with lid.
Cook for 3-5 minutes and add a little water if needed to prevent the rice sticking to the pan.
Crack the eggs directly over the rice and combine over a high heat.
Continue to stir fry for 1-2 minutes to ensure the eggs are fully cooked.
Season and serve with some chopped coriander to finish the dish.