Under 30: Egg-fried Cauliflower Rice with Prawns

Welcome to another brand new series; this month we’ll be creating various dishes that only take 30 minutes or less to prep and cook. As we are full time workers and gym enthusiasts, we are always looking for quick and easy (mostly healthy) recipes to make! We hope you enjoy this series and do let us know if you create any of them and what you thought!

Serves: 4 | Prep Time: 10 mins | Cook Time: 10 mins



– 1 cauliflower, separated into florets, leaves discarded (79p)

– 2 tsp sunflower oil
– 1 x 220g pack stir-fry vegetable medley (£2)

– spring onions and chilli, finely sliced

– 2 tsp ginger and garlic paste (£1.25)

– 2 carrots, peeled and chopped

– 150g (5oz) frozen peas (£1.35)

– 200g (7oz) everyday value frozen cooked and peeled prawns, defrosted (£2.40)

– 3 eggs

– 3 tsp toasted sesame oil

– 2 tbsp reduced-salt soy sauce, plus extra to serve (optional)

– 1 tbsp chilli sauce (optional)

– 2 tsp sesame seeds (optional)

Total: £7.79


1. To make the cauliflower ‘rice’, pulse the florets a few times in a food processor or grate coarsely.

Heat the oil in a wok or sauté pan. Stir-fry half the sliced spring onions and chilli with the ginger and garlic paste for 1 minute.

2. Add the rest of the vegetables from the stir-fry pack, and the carrots and peas. Stir-fry for 3-4 minutes, until just tender. Add the prawns and heat through for 2 minutes. Stir in the cauliflower rice and stir-fry for 1 minute.

3. Whisk together the eggs and 1 tsp sesame oil, then season. Make 2 spaces in the veg and pour in the egg. Let it set, then mix through with a flat spatula.

4. Toss the cooked veg and prawns with 2 tbsp soy sauce. Serve in bowls, drizzled with the remaining sesame oil. Top with the reserved spring onions and the chilli sauce, sesame seeds and extra soy sauce, if using.

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  1. Llinos Thomas
    April 10, 2017 / 10:11 pm

    I've bought cauliflower rice before and not known what to do with it. I love prawns, why didn't I think of that?!

    • Food and Baker
      April 18, 2017 / 8:40 pm

      This is the first we've tried making cauliflower rice, we'll defo be making more of it!Thank you for reading and commenting☺💓

  2. abbeylouisarose
    April 11, 2017 / 8:23 am

    I made cauliflower rice with my Mum when I was last visiting home and it really surprised me with how nice it was! It was a delicious texture and quite moist too! Thanks for sharing this, another one to make your mouth water!Abbey 🌷 http://www.abbeylouisarose.co.uk

    • Food and Baker
      April 18, 2017 / 8:40 pm

      It's such a great alternative to actual rice isn't it!?Thank you for reading and commenting☺💓

  3. Bronagh Ready
    April 11, 2017 / 6:44 pm

    I've never tried cauliflower rice. It sounds amazing! I need to try this recipe as well! My to cook list is getting bigger and bigger now!Bronaghwww,BronaghLoves.com

    • Food and Baker
      April 18, 2017 / 8:40 pm

      It was our first time, it was so nice! You must try it!Thank you for reading and commenting☺💓

  4. Francesca Nelson
    April 12, 2017 / 10:28 am

    This sounds healthy and looks lovely!! I love the plate too!!

    • Food and Baker
      April 18, 2017 / 8:41 pm

      We feel it was super healthy, so tasty and the plate is from Tiger ;)Thank you for reading and commenting☺💓

  5. Lifethrough Tsg
    April 12, 2017 / 4:31 pm

    Ooh!! I don't like cauliflower all too much myself, but I shall definitely be passing this one on to my other half, it's right up his alley!!Love,Hayley X

    • Food and Baker
      April 18, 2017 / 8:42 pm

      We don't usually like cauliflower but we thought we'd give it a try and we really enjoyed it!Thank you for reading and commenting☺💓

  6. Charlotte Clark
    April 12, 2017 / 9:37 pm

    This looks so colourful!! I'm not a fan of prawns but I wonder if it'd be the same with another type of fish? Really liking this series! 🙂

    • Food and Baker
      April 18, 2017 / 8:43 pm

      Yes! I'm sure it would work with most fish or other meat!Thank you for reading and commenting☺💓

  7. Joelle
    April 18, 2017 / 3:22 pm

    I'm massively trying to cut down on carbs because they make me so sleepy! Haven't tried cauliflower rice yet but will do after this :)Joelle http://www.justjoelle.co.uk

    • Food and Baker
      April 18, 2017 / 8:44 pm

      This would be perfect for you then!Thank you for reading and commenting☺💓

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