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  • Writer's pictureKimberley Kells

Cauliflower Fried Rice

Cauliflower has received a major glow-up in recent times: going from once the daggy vegetable that no one ate without being smothered in cheese sauce, to now the star of the low-carb/low-calorie world: making appearances as rice, pizza, pickles, mac & cheese, soup and many more wonderful iterations. In this Cauliflower Fried Rice, I have made the switch from heavy starchy rice to light and bright cauliflower, delivering all the flavour notes that you crave, without the calories.

I hereby declare myself a fully fledged cauliflower convert, and in my house, curries, stir fries and even pasta sauces are now served over cauliflower rice instead of its carb-y counterpart. For those of you who haven't tried it yet, my advice is to pair your cauliflower rice with strong flavours so that you don't notice the flavour of the cauliflower and don't miss the real thing. In this recipe there is so much going on with sauces, sausage and prawns that the cauliflower just acts as a carrier of flavour. The recipe below details how to make your own cauliflower rice in a food processor, but of course you can buy it pre-done in the refrigerated vegetable section of the supermarket, and the freezer section too. It comes down to time vs. cost. A word of advice if you do buy frozen, let it thaw out and drain the water out, or you will have a very runny fried rice.

“Fried rice is a great dish to empty your fridge on. What I mean by that is anything you have lying around at the end of the week can be chopped up and thrown in. A sad lone carrot, a couple slices of ham or bacon, a handful of mushrooms or some leftover steak will all taste wonderful in your fried rice.”

Cauliflower Fried Rice an original recipe by Kimberley Kells

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 3 adults or 2 adults and 2 children


1 Head of Cauliflower

4 Lup Chong Sausages, diced (available from the Asian pantry section of the supermarket- they are not kept in the fridge)

1 Onion, sliced

2 Cloves of Garlic, minced

300g Green Prawns, peeled and deveined

1 Cup of Frozen or Fresh Peas

1 Cup of Frozen or Fresh Corn Kernels

3 Tablespoons of Oyster Sauce

2 Tablespoons of Soy Sauce

2 Tablespoons of Sugar

3 Eggs

Sliced Spring Onion to garnish


Step 1- Make the cauliflower rice: Cut the cauliflower into florets and pulse in a food processor until the size of grains of rice. Set aside.

Step 2- In a wok or large frying pan, fry the lup chong sausages over medium heat to brown off and release the fat.

Step 3- Turn the heat up to high and add in the onion and garlic to stir fry until soft.

Step 4- Add the prawns and stir fry until they change colour.

Step 5- Add in the prepared cauliflower, peas, corn, oyster sauce, soy sauce and sugar and stir fry for a few minutes until combined and cooked. Taste and check for seasoning.

Step 6- Fry the eggs, sunny side up in a non stick pan.

Step 7- Serve the fried rice, topped with fried egg and a scattering of spring onions. Chilli sauce optional.

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