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Cauliflower fried rice

Cauliflower fried rice

Total Time
30 min
20 min
10 min
Cauliflower fried rice is a delicious and healthy alternative to traditional fried rice. Made with cauliflower rice, it is low in carbs and Points, making it a great option for those following a healthy lifestyle.



1 medium, broken into florets

Peanut oil

1 tbs


2 medium, lightly beaten

Raw peeled prawns

24 small, peeled, deveined, tails intact


3 clove(s), crushed

Green shallot(s)

4 individual, thinly sliced

Extra lean pork sausage

1 thin, thinly sliced

Ground turmeric

1½ tsp

Frozen green peas

1 cup(s), (120g), thawed

Snow peas

150 g, trimmed, sliced diagonally

Soy sauce

1 tbs

Fresh red chilli

1 whole, deseeded, finely chopped


  1. Process the cauliflower in a food processor, in batches, until it resembles rice.
  2. Heat ½ teaspoon oil in a wok over high heat. Pour in half the egg, swirling mixture in wok to form a thin omelette. Cook for 1 minute, or until set. Turn onto a clean board. Roll up tightly and thinly slice. Repeat with another ½ teaspoon oil and remaining egg.
  3. Heat 1 teaspoon oil in wok over high heat. Stir-fry prawns, garlic and half the shallot for 3 minutes, or until prawns change colour. Remove mixture from wok and set aside.
  4. Heat remaining oil in wok over high heat. Stir-fry sausage for 1 minute, or until crisp. Add cauliflower, turmeric, peas and snow peas, and stir-fry for 3 minutes, or until warmed through. Return prawn mixture to wok along with soy sauce and stir-fry until hot. Serve topped with omelette, chilli and remaining shallot.


SERVING SUGGESTION: Add steamed Asian greens, to serve. TIP: To avoid over-processing the cauliflower, do it in small batches for 5 seconds at a time. Transfer the cauliflower pieces to a bowl and return any big pieces to the food processor to be processed again. VARIATION: Swap sausage for 125g short-cut bacon (chopped).