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Monday, 19 August 2013

Food: guilt free egg fried rice

I'm back after a lovely week in the lakes. This first post was going to be based on our holiday, but having tried the most amazing healthy recipe last night, the lakes will have to wait, and I must share with you a recipe for guilt free egg fried rice.

As an avid reader of the Londoner blog, I always enjoy Rose's food posts and have successfully managed to make quite a few of her recipes.

Having eaten my fair share of naughty foods away last week (think lots of bacon and egg breakfast baps - obviously essential due to all the walking), a healthy meal was long over due.

Rose's recipe uses cauliflower as a substitute for rice. I've read lots recently on using cauliflower as a potato substitute e.g. in mash but I've never actually used it as an alternative to rice. Having recently bought a Magimix, the guilt free egg fried rice seemed perfect.

The end result? Incredible. Honestly, the first healthy recipe I've ever made where I can't believe it's actually healthy. Seriously moreish and very satisfying and carb free and protein and veg heavy.

Feeds 2 very greedy people - Rose used prawns which I don't like so I used chicken instead.

1 cauliflower
2 chillies, sliced
2 garlic cloves, finely chopped
2 eggs
2 tbsp coconut oil - available at health stores and larger supermarkets. It comes solid, but the heat in your pan will soon melt it.
1 tbsp sesame oil
2 tbsp soy sauce
1 chicken breast, sliced
1 tbsp cornflour
5 spring onions, finely sliced
2 tbsp unsalted raw peanuts
2 tbsp fresh coriander, chopped
salt and pepper
to serve: sweet chilli sauce

1. Begin by breaking your cauliflower into florets.

2. To make your rice, feed your cauliflower through the grater attachment on a Magimix. If it's a little wet, wring it out in a clean tea towel.

3. In a bowl, mix together 1 tbsp soy sauce and the cornflour. Add your chicken and stir to coat. My chinese friend, Ernie, taught me this tip. It makes the chicken wonderfully tender and juicy.

4. Fry the chicken until cooked in a little coconut oil
5. In a wok or large pan, add your sesame and coconut oil and fry the garlic or a couple of minutes.
6. Add the chillies for a further 2 minutes.
7. Add your cauliflower 'rice' to the wok and cook for 3 minutes. Then add the soy sauce, chicken and spring onions. Season with salt and pepper
8. Finally make a well in the pan and crack the eggs into it, one at a time. Allow them to cook away for about a minute, before breaking them up and incorporating them fully into the rest of the rice.

9. Dry roast the peanuts in a separate pan for a few minutes.

10. Serve a hefty portion with coriander, peanuts and sweet chilli sauce.

Because I like you, here's a sneak preview of the next post.

What's your favourite healthy meal?

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