Phil Vickery’s special-fried rice

In this recipe, instead of using all rice, I replace with cauliflower ‘rice’ – cauli ground in a processor to resemble grains. It works really well. Be sure to cook the cauliflower as in the method, to drive off some of the moisture. Plus, despite halving the egg yolks in the omelette, you won’t notice the difference. 

special-fried rice
Tara Fisher

JUST £3.50

4 egg whites and 2 egg yolks (save extra yolks for another use)
4 tbsp reduced-salt soy sauce
freshly ground black pepper
2 tbsp vegetable oil
2 garlic cloves, chopped
1 small red chilli, finely chopped
4 spring onions, sliced on the diagonal
200g cauliflower (1 small whole, processed in a food processor to ‘cauliflower rice’ consistency)
200g cooked brown rice
1 tsp Chinese 5 spice
200g mixed frozen vegetables, defrosted
70g cooked cold-water prawns
30g wafer-thin ham
50g leftover or cooked chicken

1. Mix the egg whites and yolks together with 2 tablespoons of the soy sauce and a dash of pepper. Heat 1 tablespoon of the oil in a frying pan over a medium heat, then add the eggs and spread out evenly. Gently draw the edges of the cooked egg from the sides of the pan so you end up with a nice flat omelette. Once fully cooked (3-4 minutes), pop the omelette on to a plate. 

2. In a large nonstick wok, heat the remaining tablespoon of oil over a high heat. Fry the garlic, chilli and spring onions for 1-2 minutes, then add the cauliflower rice and stir well. Cook for 3-4 minutes, stirring well to release some of its moisture.

3. Add the brown rice, Chinese 5 spice and the remaining 2 tablespoons of soy sauce. Add the defrosted vegetables to the wok and stir-fry for a further 2-3 minutes. 

4. Add the prawns, ham and chicken and cook for 3-4 minutes to warm through, ensuring they are properly reheated.

5. Finally, slice the omelette and mix into the pan. Serve.

TIP Cauliflower is a high-fibre, low-carb alternative to rice, which drastically cuts the calories of this favourite dish. If you don’t have a food processor, you can chop or shave the cauliflower finely with a sharp knife instead.


Phil Vickery Save Money Good Diet

Save Money Good Diet by Phil Vickery will be published by Kyle Books on 30 May, price £14.99. As well as brilliant recipes, there’s useful advice on eating healthily on a budget from nutrition therapist Ian Marber and every dish comes with a full nutrition breakdown. To order a copy for £11.99 until 2 June, visit or call 0844 571 0640; p&p is free on orders over £15.