Ten-minute chicken egg-fried cauliflower rice for one
10 min · 52 g protein · 505 cals / serving
A one-person takeaway-style plate in one pan: frozen cauliflower rice fried hot until it toasts at the edges, with scrambled egg, peas, spring onion and shredded rotisserie chicken, seasoned with tamari, white pepper and a few drops of sesame oil.
Ingredients
- 1 tsp canola oil, divided
- 2 large eggs, beaten with a pinch of salt
- 1 clove garlic, minced
- 2 cups cauliflower rice, frozen
- 1/4 cup cooked frozen green peas
- 1 cup rotisserie chicken, shredded, skin removed
- 1 tbsp tamari, or soy sauce
- 1 pinch white pepper
- 1/2 tsp sesame oil
- 2 green onions, sliced
Steps
- Heat half the oil in a large nonstick skillet over medium-high heat. Pour in the eggs, scramble them into soft curds for about 1 minute, and tip them onto a plate.
- Add the rest of the oil and the garlic, then the frozen cauliflower rice and peas. Spread them out and fry over high heat 4–5 minutes, stirring only every minute, until the water has cooked off and the rice starts to toast.
- Add the chicken, tamari and white pepper and toss 1 minute until hot. Return the egg, add the sesame oil and most of the spring onion, toss once more and serve with the rest of the onion on top.
Good to know
How do I stop cauliflower rice going soggy?
Use a big pan over high heat and leave it alone between stirs, so the water steams off instead of pooling. Frozen rice goes straight in; thawing it first only makes it wetter.
Can I use prawns instead of chicken?
Yes, cooked peeled prawns are the other takeaway classic. Add them at the same point and toss just until hot, at about 74 instead of 67.
Alternative
Per
- Calories
- 99
- Protein
- (41%)
- 10 g
- Fat
- (46%)
- 5 g
- Carbohydrates
- (12%)
- 4 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 286 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 505 kcal goes into the pot and 551 g of ingredients comes out as about 510 g of food: 99 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.