One pot dish

Pork and Cauliflower Fried Rice By Tasty UK

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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, peeled and 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 rice.  Stir 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 rice.  Stir 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.

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