Serves 1
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This tasty cauliflower “fried rice” recipe is not your average fried rice. Rice has been swapped for cauliflower to make a lower-calorie meal.


  • 200 g cauliflower florets
  • 1 egg
  • 2 tsps water
  • 50 g button mushrooms, sliced thinly
  • 1 clove garlic, crushed
  • 1 green onion (scallion), sliced thinly
  • 25 g shaved 97% fat-free ham, shredded
  • 2 tbsps frozen peas, thawed
  • 1 tsp soy sauce
  • 1 fresh small red chilli, chopped finely

Process cauliflower using the pulse button until chopped finely.


Whisk egg and the water in a small bowl; season. Heat a small non-stick frying pan over medium heat. Pour egg mixture into pan; swirl to coat base. Cook omelette for 1 minute, without stirring, until cooked through. Gently slide omelette onto a plate; roll tightly, cover to keep warm.


Heat the same frying pan over medium-high heat. Add mushroom and garlic; cook, stirring for 3 mins or until mushrooms are tender. Add half the onion, then the ham, cauliflower and peas; cook, stirring for 2 mins or until hot. Stir in soy sauce. Season to taste.


Thinly slice omelette. Serve cauliflower “rice” topped with an omelette, remaining onion and the chilli.

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