Save Money Good Diet: Phil Vickery's special-fried rice - YOU Magazine Fashion Beauty Celebrity Health Life Relationships Horoscopes Food Interiors Travel Sign in Welcome!Log into your account Forgot your password? Password recovery Recover your password Search Sign in Welcome! Log into your account Forgot your password? Get help Password recovery Recover your password A password will be e-mailed to you. YOU Magazine Fashion Beauty Celebrity Health Life Relationships Horoscopes Food Interiors Travel Home Food Phil Vickery’ s special-fried rice By You Magazine - May 19, 2019 In this recipe, instead of using all rice, I replace with cauliflower ‘rice’ – cauli ground in a processor to resemble grains. It works really well. Be sure to cook the cauliflower as in the method, to drive off some of the moisture. Plus, despite halving the egg yolks in the omelette, you won’t notice the difference. Tara Fisher SERVES 4 JUST £3.50 4 egg whites and 2 egg yolks (save extra yolks for another use) 4 tbsp reduced-salt soy sauce freshly ground black pepper 2 tbsp vegetable oil 2 garlic cloves, chopped 1 small red chilli, finely chopped 4 spring onions, sliced on the diagonal 200g cauliflower (1 small whole, processed in a food processor to ‘cauliflower rice’ consistency) 200g cooked brown rice 1 tsp 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 whites and yolks together with 2 tablespoons of the soy sauce and a dash of pepper. Heat 1 tablespoon 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 (3-4 minutes), pop the omelette on to a plate. 2. In a large nonstick wok, heat the remaining tablespoon of oil over a high heat. Fry the garlic, chilli and spring onions for 1-2 minutes, then add the cauliflower rice and stir well. Cook for 3-4 minutes, stirring well to release some of its moisture. 3. Add the brown rice, Chinese 5 spice and the remaining 2 tablespoons of soy sauce. Add the defrosted vegetables to the wok and stir-fry for a further 2-3 minutes. 4. Add the prawns, ham and chicken and cook for 3-4 minutes to warm through, ensuring they are properly reheated. 5. Finally, slice the omelette and mix into the pan. Serve. TIP Cauliflower is a high-fibre, low-carb alternative to rice, which drastically cuts the calories of this favourite dish. If you don’t have a food processor, you can chop or shave the cauliflower finely with a sharp knife instead. BUY THE BOOK WITH 20 PER CENT OFF Save Money Good Diet by Phil Vickery will be published by Kyle Books on 30 May, price £14.99. As well as brilliant recipes, there’s useful advice on eating healthily on a budget from nutrition therapist Ian Marber and every dish comes with a full nutrition breakdown. To order a copy for £11.99 until 2 June, visit mailshop.co.uk/books or call 0844 571 0640; p&p is free on orders over £15. RELATED ARTICLESMORE FROM AUTHOR Kids can eat for free at these restaurants during October half-term How to make the viral negroni sbagliato with prosecco at home 7 Halloween recipes with serious hex factor Popular in Food Gabriela Peacock 14-day plan Anytime baked eggs May 23, 2021 Joe Wicks’ maple-glazed chicken thighs with Asian slaw June 6, 2021 Mary Berry is returning to TV screens for a brand new June 15, 2021 Eleanor Maidment My summer taste notes July 4, 2021 Uyen Luu’ s sticky mustard marmalade ribs July 25, 2021 Annie Bell’ s white peach bellinis recipe August 8, 2021 M& S has launched a new crunchy Caramilk-inspired golden chocolate spread August 24, 2021 Deliciously preserved pickle and jam recipes September 19, 2021 Gordon Ramsay’ s bang bang cauliflower October 3, 2021 Wow right now Clodagh McKenna’ s speedy family dinners October 24, 2021 Popular CategoriesFood2704Life2496Fashion2240Beauty1738Celebrity1261Interiors684 Sign up for YOUMail Thanks for subscribing Please check your email to confirm (If you don't see the email, check the spam box) Fashion Beauty Celebrity Life Food Privacy & Cookies T&C Copyright 2022 - YOU Magazine. All Rights Reserved