Special-fried rice

Instead of using all rice in this recipe, cauliflower is ground up to resemble grains. I was pleasantly surprised at how well the cauliflower made up for the loss of rice.

SERVES 4 PREP 20min COOK 15min

• 2 egg yolks

• 4 egg whites

• 4tbsp reduced-salt soy sauce

• Freshly ground black pepper

• 2tbsp vegetable oil

• 2 garlic cloves, chopped

• 1 small red chilli, finely chopped

• 4 spring onions, sliced on a diagonal

• 200g cauliflower (1 small whole), finely processed in a food processor to ‘cauliflower rice’ consistency

• 200g cooked brown rice

• 1tsp Chinese 5 spice

• 200g mixed frozen vegetables, defrosted

• 70g cooked cold-water prawns

• 30g wafer-thin ham

• 50g leftover or cooked chicken

1 Mix the egg yolks and whites together with 2tbsp soy sauce and a dash of pepper. Heat 1tbsp of the oil in a frying pan over a medium heat, then add the

eggs and spread out evenly. Gently draw the edges of the cooked egg from the sides of the pan, so you end up with a nice, flat omelette. Once fully cooked (about 3-4min), pop the omelette on to a plate.

2 In a large, non-stick wok, heat the remaining tbsp of oil over a high heat. Fry the garlic, chilli and spring onions for 1-2min, then add the cauliflower rice and stir well. Cook for 3-4min, stirring well to release some of its moisture.

3 Add the brown rice, Chinese 5 spice and the remaining 2tbsp soy sauce. Add the defrosted vegetables to the wok and stir-fry for a further 2-3min.

4 Add the prawns, ham and chicken and cook for 3-4min to warm through, ensuring they are properly reheated.

5 Finally, slice the omelette and mix into the pan. Serve.

PER SERVING: CALS 269; FAT 11G; SAT FAT 2G; CARBS 23G