Egg-fried cauliflower rice with prawn cracker crumbs

Egg-fried cauliflower rice with prawn cracker crumbs

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(11 ratings)

Prep: 15 mins Cook: 10 mins


Serves 2

This crowd-pleasing, low-calorie supper uses cauliflower for rice to bump up the veg count, while frozen peas and beans keep it budget-friendly

Nutrition and extra info

Nutrition: per serving

  • kcal428
  • fat18g
  • saturates4g
  • carbs40g
  • sugars25g
  • fibre16g
  • protein18g
  • salt2.5g
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  • 160g frozen green beans
  • 160g frozen peas
  • 1 tbsp sunflower oil
    Sunflower oil

    Sunflower oil

    Sunflower oil is made from pressing sunflower seeds and extracting the oil. It's usually…

  • 50g bacon lardons
  • 1 onion, chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 160g carrots, peeled and finely chopped



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 1 large egg, beaten
  • 200g small cauliflower florets
  • 1 tbsp soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • 25ml sweet chilli sauce
  • 20g prawn cracker


  1. Put the kettle on to boil. Put the beans and peas in a large sieve then pour over the boiled water to defrost them. Drain and set aside.

  2. Heat 1 tsp oil in a large, non-stick frying pan or wok. Add the bacon and fry for 2-3 mins. Add another 1 tsp oil and cook the onion and carrots for 1-2 mins until slightly softened, then push the veg and bacon to one side of the pan. Add the final 1 tsp oil, then pour in the egg, stirring constantly to scramble it.

  3. Pulse the cauliflower in a food processor until it resembles rice. Add the cauliflower and soy to the pan, and stir together. Add the green beans and peas, and cook, stirring, for 1-2 mins until hot through. Divide between two plates and serve with sweet chilli sauce for drizzling. Break the prawn crackers into rough crumbs. The crackers absorb moisture quickly so, to keep them crunchy, it’s best to serve them in a dish on the side to sprinkle over the rice while eating.

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Comments, questions and tips

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13th Jul, 2017
I rarely comment. This is an awful recipe. Firstly, it's not a midweek stir-fry, as you might expect from the general description. Way too much chopping veg. You can't cook onion and carrot to an edible state in 1-2 minutes unless you are putting them in the Large Hadron Collider. If you want properly translucent onion infused with bacon fat, it needs at least 10 minutes. If you like raw veg after you have finished chewing on your tractor's spare tyre, this is the recipe for you. And the flavours... Sweet chilli sauce and soy sauce? With cauliflower, and prawn crackers on top? Are we students? If anything the egg compounds this error - it's complicit, tucking in a miscellany of uneasy bedfellows. I feel sorry for the wasted bacon. You could improve this recipe with a few tweaks. For example, we saved our home-grown green beans at the last minute, to use in something nice instead. Or, you could make it more appreciated by giving it to a rabbit. Even better, you could eat the prawn crackers first, and then use the bacon to make an awesome bacon sandwich. It's not difficult to get egg fried rice correct, and I'm even willing to believe it can be done with cauliflower. But this tasted like a compost heap.
17th Jun, 2017
I wanted to make a vegetarian meal so I left out the lardons. Instead of prawn crackers I used cassave crackers. I used ketjap manis instead of regular soy sauce, also added garlic and freshly grated ginger. It tasted fine, not very exciting.
26th Feb, 2017
This weekend, my partner set me a challenge: cook some cauliflower. He hates cauliflower and I am not a massive fan either but I love trying things and always urge him to be open-minded so I eagerly accepted the challenge! I did a lot of research as I didn't want to get it wrong as I knew it was the last chance for poor cauliflower. This recipe was one of the chosen recipes. I used the vegs that I had at home: onion, green pepper, peas, broccolis and of course cauliflower rice. I added some ginger and prawns and it was a massive success. My partner tasted it, remained silent for a while and gave me two thumbs up! I was over the moon, I found it delicious myself and cauliflower rice will definitely be on the menu more often!
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