cauliflower fried rice with prawns

DfDairy free
GfGluten free
NfNut free
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cauliflower fried rice with prawns
Serves 4-6

Switching white rice for cauliflower gives this dish a major vegetable boost as well as a serve of potassium, fibre, calcium and other goodness. This is a plant-based meal with all whole food and unrefined ingredients, which is the healthiest way to eat. Adding some kid-favourite veggies such as carrot and peas makes this dish one the whole family will enjoy. The cooked prawns and eggs are both healthy sources of protein – prawns are also a healthy source of omega-3 fats and selenium.

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1 (about 900g) small head cauliflower, coarsely chopped
1 tbs extra virgin olive oil or macadamia oil
2 eggs
1 tbs gluten-free soy sauce or tamari, plus extra to serve
2 garlic cloves, crushed
2cm-piece fresh ginger, peeled, finely grated
3 green shallots, sliced
1 small carrot, peeled, shredded
150g (1 cup) frozen peas, thawed
400g cooked prawns, peeled, deveined, tails intact
2 tsp sesame oil
Black sesame seeds, fried shallots and
Fresh coriander leaves, to serve


1 In 2 batches, process cauliflower in a food processor until finely chopped. Transfer to a large bowl.
2 Heat 1 tsp of the oil in a small frying pan over medium heat. Use a fork to whisk together the egg, half the soy sauce and 1 tbs water in a jug. Add half the egg mixture to the pan and swirl to cover the base. Cook for 1-2 minutes or until just cooked through. Transfer to a plate. Repeat with a further 1 tsp of the oil and the remaining egg mixture. Roll up omelettes and thinly slice.
3 Heat the remaining oil in a large frying pan over medium-high heat. Add the garlic and ginger, and cook, stirring, for 30 seconds or until aromatic. Add the cauliflower and cook, stirring, for 3-5 minutes or until tender.
For remainder of method and tips, see the full recipe over at