Phil Vickery’s special-fried rice recipe is a healthy take on a classic oriental egg-fried rice dish. As part of the ITV show Save Money Good Diet, Phil aims to create healthy versions of the nation’s favourite dishes while on a budget.
This special fried rice is packed full of vegetables, ham, chicken, and prawns. Using cauliflower rice is a healthier alternative to rice and it’s lower in calories if you’re watching your waistline. Phil says: “Instead of using all rice, in this recipe cauliflower is ground up to resemble grains. I have to say I was pleasantly surprised how this dish turned out: I was quite skeptical about removing pretty much half of the main component of the dish.”
- 2 egg yolks
- 4 egg whites
- 4 tablespoons vegetable oil
- 2 garlic cloves, chopped
- 1 small red chilli, finely chopped
- 4 spring onions, sliced on a diagonal
- 200g cauliflower (1small whole), finely processed in a food-processor to ‘cauliflower rice’ consistency
- 200g cooked brown rice
- 1 teaspoon Chinese 5 spice
- 200g mixed frozen vegetables, defrosted
- 70g cooked cold-water prawns
- 30g wafer-thin ham
- 50g leftover or cooked chicken
- Freshly ground black pepper
Mix the egg yolks and white 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 (about 3-4 minutes), pop the omelette onto a plate.
In a large non-stick 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.
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.
Add the prawns, ham and chicken and cook for 34 minutes to warm through, ensuring they are properly reheated.
Finally, slice the omelette and mix into the pan. Serve.
Top tip for making Phil Vickery’s special-fried rice
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 finely with a sharp knife instead.