Egg Cauliflower and Veggie Fried Rice with Peanut Satay
Egg Cauliflower and Veggie Fried Rice with Peanut Satay
- Preparation time 35 mins
- Serves 4 people
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Ingredients
- 6 free range eggs whisked
- 1 tsp sesame oil
- 2 tsp coconut oil
- 6 Asian shallots, finely sliced
- 3 cloves garlic crushed or finely minced
- 2 cobs corn kernels (220g)
- 2 carrots (230g), washed and diced
- 1/2 red capsicum (100g), seeds removed and diced
- 1 head cauliflower grated or 3 cups cauliflower ‘rice’
- 1/2 head (150g) broccoli, grated
- 2 cups cooked brown rice
- 2-3 tbsp tamari or gluten free soy sauce
PEANUT SATAY
- 1/2 cup natural peanut or cashew butter
- 1 1/2 tbsp lemon or lime juice
- 1 tbsp tamari
- 1/2 cup water or plant-based milk
- Optional: pinch of chilli flakes, fresh chopped coriander and peanuts to serve
Method
- Heat a large frypan or work on medium heat, add sesame oil to coat the pan, then add whisked eggs, pouring around the pan to create an even thickness in the omelette
- Cook for 3 minutes each side, remove from pan, slice into small pieces, cover and set aside
- Whisk together ingredients for peanut satay (if adding).
- Add coconut oil to pan, followed by Asian shallots and garlic and cook for 2 minutes, then add carrots, capsicum, and grated cauliflower and broccoli, toss frequently and cook for 6-7 minutes or until tender
- Add brown rice and tamari, toss and cook for a further 3-4 minutes or until rice is hot
- Serve with peanut satay, chilli flakes and fresh coriander for adults and just as is for the kids
Recipe by Jacqueline Alwill
Nutritional Information
- Serving size 544g
- Energy 2760kJ 660kcal
- Protein 31.6g
- Total fat 32.1g
- Saturated fat 6.2g
- Carbs (total) 54.4g
- Carbs (sugar) 14.1g
- Sodium 1780mg
- Fibre 10.9g
All nutrition values are per serve.