One pot dish

Pork and Cauliflower Fried Rice

Recipe rating

    Recipe rated 5 stars
(1)

Add to list

Why not opt for this super quick and easy, affordable one-pan dish using lean pork mince, lots of veggies, wholegrain rice and oriental flavours.  It’s speedy and on the table in 20 minutes.

Prep time: 15 mins

Cook time: 20 mins

Serves: 4

Cooking Skill: Easy

Ingredients

500g lean British pork mince (5% fat)
2 teaspoons rapeseed oil
1 teaspoon Chinese 5 spice powder
1 x 2.5cm piece fresh ginger, peeled and grated (roughly 2 tablespoons in total)
2 small garlic cloves, chopped
1 bunch spring onions, finely sliced (white and green separated)
1 red pepper, deseeded and diced
1 large carrot, grated
3 medium eggs
1 small whole cauliflower head, grated
150g frozen peas
1 x 250g pack microwave wholegrain rice or 200g uncooked wholegrain or brown rice
2 teaspoons low sodium soy sauce 
Dash hot sauce (optional) 

Method

Step 1

Heat the oil in a large frying pan or wok. Add the mince and Chinese 5 spice and brown for 2-3 mins.

 

Step 2

Add ginger, garlic, white section of the spring onions, the pepper and carrot to the pan and stir fry for 1-2 mins. Once cooked through, move the stir fry to one side of the pan and add the eggs. Scramble lightly and then fold through the stir fry vegetables. 

Step 3

Add the grated cauliflower to the pan with the peas and the microwave riceStir fry for 2-3 minutes until piping hot. 

Step 4

Add the soy sauce and the hot sauce, if used and stir to combine. 

Step 5

Garnish with the remaining green sections of the spring onions and serve. Season to taste.

Each serving provides

Based on 5% fat lean pork mince
Energy

1706kj

406kcal

20%

Fat

11.3g

16%

Saturates

26g

13%

Sugars

9.5g

11%

Salt

0.66g

11%

% of an adult's Reference intake
Typical energy values per 100g: 414kJ, 99kcal, 2.7g fat, 0.6g saturates
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

Heat the oil in a large frying pan or wok. Add the mince and Chinese 5 spice and brown for 2-3 mins.

 

Step 2

Add ginger, garlic, white section of the spring onions, the pepper and carrot to the pan and stir fry for 1-2 mins. Once cooked through, move the stir fry to one side of the pan and add the eggs. Scramble lightly and then fold through the stir fry vegetables. 

Step 3

Add the grated cauliflower to the pan with the peas and the microwave riceStir fry for 2-3 minutes until piping hot. 

Step 4

Add the soy sauce and the hot sauce, if used and stir to combine. 

Step 5

Garnish with the remaining green sections of the spring onions and serve. Season to taste.

Love Pork logo

Pork and Cauliflower Fried Rice

Pork Fried Rice in a blue bowl with gold spoons.

Ingredients

  • 500g lean British pork mince (5% fat)
  • 2 teaspoons rapeseed oil
  • 1 teaspoon Chinese 5 spice powder
  • 1 x 2.5cm piece fresh ginger, peeled and grated (roughly 2 tablespoons in total)
  • 2 small garlic cloves, chopped
  • 1 bunch spring onions, finely sliced (white and green separated)
  • 1 red pepper, deseeded and diced
  • 1 large carrot, grated
  • 3 medium eggs
  • 1 small whole cauliflower head, grated
  • 150g frozen peas
  • 1 x 250g pack microwave wholegrain rice or 200g uncooked wholegrain or brown rice
  • 2 teaspoons low sodium soy sauce 
  • Dash hot sauce (optional) 












Each serving provides

Based on 5% fat lean pork mince
Energy

1706kj

406kcal

20%

Fat

11.3g

16%

Saturates

26g

13%

Sugars

9.5g

11%

Salt

0.66g

11%

% of an adult's Reference intake
Typical energy values per 100g: 414kJ,99kcal,2.7g fat,0.6g saturates
If different cuts of meat are used, then the nutrition info may vary

Method

Step 1

Heat the oil in a large frying pan or wok. Add the mince and Chinese 5 spice and brown for 2-3 mins.

 

Step 2

Add ginger, garlic, white section of the spring onions, the pepper and carrot to the pan and stir fry for 1-2 mins. Once cooked through, move the stir fry to one side of the pan and add the eggs. Scramble lightly and then fold through the stir fry vegetables. 

Step 3

Add the grated cauliflower to the pan with the peas and the microwave riceStir fry for 2-3 minutes until piping hot. 

Step 4

Add the soy sauce and the hot sauce, if used and stir to combine. 

Step 5

Garnish with the remaining green sections of the spring onions and serve. Season to taste.

Rate this recipe

Click the stars to rate this recipe to let other users know what you think