Food & Recipes

Cauliflower Fried Rice


This tasty recipe from The Australian Women’s Weekly‘s cookbook 2-Day Super Diet is not your average fried rice. They’ve swapped rice for cauliflower for a lower calorie meal, suitable for the 5:2 Fasting Diet.


  • 7 oz. cauliflower florets

  • 1 egg

  • 2 tsp. of water

  • 2 oz. button mushrooms, sliced thinly

  • 1 clove of garlic, crushed

  • 1 green onion (scallion), sliced thinly

  • 1 oz. shaved 97-percent fat-free ham, shredded

  • 2 Tbsp. frozen peas, thawed

  • 1 tsp. soy sauce

  • 1 fresh small red chili, chopped finely


  1. Process cauliflower using pulse button until chopped finely.

  2. Whisk egg and the water in a small bowl; season. Heat a small non-stick frying pan over medium heat. Pour egg mixture into pan; swirl to coat base. Cook omelette for one minute, without stirring, until cooked through. Gently slide omelette onto a plate; roll tightly, cover to keep warm.

  3. Heat the same frying pan over medium-high heat. Add mushroom and garlic; cook, stirring for three minutes or until mushrooms are tender. Add half the onion, then the ham, cauliflower, and peas; cook, stirring for two minutes or until hot. Stir in soy sauce. Season to taste.

  4. Thinly slice omelette. Serve cauliflower “rice” topped with omelette, remaining onion, and the chili.

This post was written by Food to Love editors. For more, check out our sister site, Food to Love.

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