Wayne’s Cauliflower Fried Rice

Recipe: Wayne Good | Photography: Ashlee deCaires

After recently returned from a month in France with one of our tour groups, I could tell after eating my way through masses of pastries, cakes, tarts, baguettes, and all matter of other delicious things, that I was uncomfortably larger than before I set out. Something had to be done, and after watching a very informative programme on the plane about cutting out ‘bad carbs’, I thought this was worth giving a go.

Everything I heard is right! It works. I feel SO much better; more energy, less weight and my nagging arthritic feet and back are no more!

So what did I cut out? White flour, white sugar, potatoes, pasta, rice, cakes and biscuits. That sounds hard, but it’s not, and I can still enjoy a glass of red wine and dark chocolate.

Now let’s be clear, this is not a diet, it is an eating plan. A big difference in my book.

Here is one of the meals I’m really enjoying.  It is so easy, is a one-pan meal and SO delicious.

cooking oil
½ medium cauliflower
½ onion, sliced
½ carrot, thinly sliced
½ red capsicum, diced
½ cup edamame beans
2 cloves garlic, diced
1 red chilli, diced
1 dozen peeled prawns
1 egg
1–2 tbsp good dark soy sauce
1 tbsp fish sauce
juice of a lime
fresh coriander to garnish (optional)

To prepare your cauliflower, you can either process in a food processor until it looks like fine rice or use a curved two handle chopper and do it manually.

In a hot wok, heat your oil until hot. Add the onion and carrot and saute for a few minutes until the onion is clear and the carrots start to soften.

Add the capsicum, edamame beans, garlic and chilli and cook for a few more minutes. Remove and set aside.

Reheat your wok and add more oil. Sauté your prawns for a few minutes until they change colour. Remove and again set aside.

Now again reheat your wok and add more oil and saute the cauliflower for about 2 minutes. Add the vegetables and prawns, stirring all the time.

Crack the egg in and cook for a minute, then add the soy sauce, fish sauce and lime juice. At this stage taste and add more if required.

Serve immediately garnished with fresh coriander.


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