Full-of-fibre fried “rice”

Full-of-fibre fried

Serves 4

1 large head of cauliflower, roughly chopped, core discarded
1 tbsp rapeseed oil
3 carrots, peeled and chopped
1 onion, finely chopped
4 garlic cloves, crushed
1 x 3cm piece of fresh ginger, peeled and grated
½ a head of broccoli, chopped into florets
4 large eggs
200g frozen petits pois, thawed
1 x 200g tin of sweetcorn, drained
2 spring onions, chopped
3 tbsp tamari
1 tbsp sesame oil

  1. In a food processor, working in batches, pulse the cauliflower into rice-sized pieces.
  2. Heat the oil in a large deep frying pan or wok over a medium-high heat. Cook the carrots and onion for 3-4 minutes, then add the garlic, ginger, and broccoli. Cook for 3-4 minutes longer until the vegetables have softened.
  3. Push the vegetables over to one side of the pan. Crack the eggs into the empty space and cook through, scrambling with a wooden spoon.
  4. Stir in the peas, corn, spring onions, cauliflower “rice,” tamari and sesame oil. Cook, tossing, for 2-3 minutes, then serve.

Per Serving
358kcals, 13.6g fat, (2.6g saturated), 47.5g carbs, 15.2g sugars, 18.7g protein, 13.3g fibre, 0.871g sodium

Easy ways to up your fibre intake
• Ensure you get your five portions of fruit and vegetables daily.
• Focus on whole grains and make processed grains a rare exception. Choose wholegrain versions of gluten-free bread and pasta, brown rice, gluten-free oats and other naturally coeliac-friendly grains such as quinoa and buckwheat.
• Include fibre-rich legumes such as kidney beans, lentils, peas and chickpeas in your diet.
• Add extra vegetables wherever possible: it’s always easy to up the amount you include in curries, pasta dishes, stews, bakes, chillies, lasagne and plenty of other dinners.


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