#LeftoversMonth: Healthy special fried rice

Florette mixed up their #SaladSecrets challenge this month, asking me to put my purse away and use up leftover ingredients rather than shopping for anything new. I love making homemade takeaway (“fakeaway”) meals on a Saturday night (who wants to go out to the shops in this cold weather anyway?) so couldn’t wait to take on the October challenge and save some pennies for Christmas presents too.


Special fried rice recipe

Sadly an average bowl of special fried rice isn’t the healthiest option on a Chinese takeaway menu. Whilst there are usually a few token pieces of sweetcorn and a couple of peas thrown in, the vegetables’ goodness is far outnumbered by the mountain of white rice and generous helping of cooking oil. Making the meal yourself not only means you can adapt it to suit whatever’s in your fridge, but it’s also the perfect opportunity to throw in some hidden veg and serve up some goodness to skeptic family members!

This speedy supper takes less than 15 minutes to cook and can be different each time, making it a perfect weekday meal for days when you haven’t been able to plan ahead. Just heat coconut oil or lime juice in a wok and raid the fridge for leftovers! Anything and everything will do – don’t let wilting Florette spinach leaves, fading coriander stalks, spare egg yolks or leftover cooked rice go to waste; jazz up your wok with these ingredients and some soy and fish sauces.

The basic recipe (serves two):


  • 300g cauliflower (fresh or frozen)
  • 180 – 300g cooked rice (I used brown rice but sticky Jasmine rice is a delicious and authentic choice)
  • 1 tbsp coconut oil or lime juice
  • 1/2 red chilli, finely chopped
  • 400g mixed veg, fresh or frozen (I used mixed frozen vegetables and leftover corn on the cob)
  • 2 large handfuls of leftover Florette salad leaves
  • 1/2 tbsp fish sauce
  • 1/2 tbsp soy sauce
  • Leftover chicken, prawns or tofu (optional)
  • 2 eggs (whole, or leftover whites / yolks all work well)
  • 1 tbsp leftover fresh coriander leaves, or 1/2 tsp dried coriander leaves
    Add in cauliflower “rice” and chopped veg for colour and your five a day


  • Steam or boil your cauliflower until just cooked, then grate by hand or “rice” in a food processor.
  • Place a large wok over a high heat and add the oil or lime juice.
  • Stir fry your chopped chilli for 1 minute,
  • Meanwhile, steam or boil your mixed vegetables if they aren’t already cooked.
  • Add the cauliflower, cooked rice, fish sauce and soy sauce to the wok and stir well for 2 minutes.
  • Now add the mixed vegetables, leftover leaves, and meat/fish/tofu if applicable, and stir fry for another 3 – 4 minutes, until the protein is piping hot.
  • Make a well in the middle of the rice mixture, then crack in your eggs and whisk vigorously.
  • Stir the eggs into the rice mix, cook for a further minute and then remove from the heat.
  • Serve into two bowls and top with a sprinkling of coriander.

(Remember to follow food safety guidelines on storing & reheating rice!)


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