Life Without Diabetes egg-fried cauliflower rice with chicken and kale

You can use any non-starchy vegetables in this simple egg-fried cauliflower rice – broccoli, courgette and asparagus all work well.

egg-fried cauliflower rice
Chris Alack

Prep time 10-15 minutes

Cook time 25 minutes

Serves 2

Calories per portion 460

1 tbsp sunflower or groundnut oil
1 skinless, boneless chicken breast (about 180g), sliced into thin strips
1 small red onion, peeled and finely sliced
2 garlic cloves, peeled and finely chopped
10g fresh root ginger, peeled and finely chopped
100g kale, thinly shredded
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
2 medium free-range eggs
50ml low-salt soy sauce
juice of 1 lime


1 cauliflower (about 600g), trimmed, quartered and tough central stalk discarded
1 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp chilli powder
salt and pepper

1. Preheat the oven to 200C/180C fan/gas 6. 

2. First make the cauliflower rice by blitzing the cauliflower in a food processor, a quarter at a time, until it resembles fluffy rice. Transfer to a large bowl and dress with the olive oil and spices, making sure it is evenly coated. Divide between two baking trays, spreading it out evenly and roast in the oven for 15 minutes, turning with a spatula every 5 minutes. Remove from the oven and leave to cool a little before seasoning with salt and pepper. Set aside. 

3. Place a wok over a very high heat. When it starts to smoke, add the oil and chicken pieces then stir-fry for about 7 minutes. Remove the chicken from the pan and set aside. 

4. Add the onion and cook for 2-3 minutes, then stir in the garlic and ginger with a splash of water and cook for another 2 minutes. Finally, add the kale and peppers and fry for another 5 minutes.

5. Push everything to one side of the pan and crack the eggs into the wok. Stir them until they are thoroughly cooked, then mix with the other ingredients. Add the cauliflower rice, along with the chicken and soy sauce, and mix everything together well. Finally, stir in the lime juice and season to taste. Serve immediately. 

We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The Life Without Diabetes eating plan is not suitable if you are pregnant, breastfeeding or underweight.

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Life Without Diabetes by Professor Roy Taylor is published by Short Books, price £9.99. To order a copy for £7.99, with free p&p, until 25 January, call 01603 648155 or go to

© Roy Taylor 2020. Recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe.