Phil Vickery’s special-fried rice recipe

Phil Vickery’s special-fried rice recipe is a healthy take on a classic oriental egg-fried rice dish. As part of the ITV show Save Money Good Diet, Phil aims to create healthy versions of the nation's favourite dishes while on a budget.

This special fried rice is packed full of vegetables, ham, chicken, and prawns. Using cauliflower rice is a healthier alternative to rice and it's lower in calories if you're watching your waistline. Phil says: "Instead of using all rice, in this recipe cauliflower is ground up to resemble grains. I have to say I was pleasantly surprised how this dish turned out: I was quite skeptical about removing pretty much half of the main component of the dish."

Ingredients

• 2 egg yolks
• 4 egg whites
• 4 tablespoons vegetable oil
• 2 garlic cloves, chopped
• 1 small red chilli, finely chopped
• 4 spring onions, sliced on a diagonal
• 200g cauliflower (1small whole), finely processed in a food-processor to ‘cauliflower rice’ consistency
• 200g cooked brown rice
• 1 teaspoon Chinese 5 spice
• 200g mixed frozen vegetables, defrosted
• 70g cooked cold-water prawns
• 30g wafer-thin ham
• 50g leftover or cooked chicken
• Freshly ground black pepper

Method

1. Mix the egg yolks and white 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 (about 3-4 minutes), pop the omelette onto a plate.
2. In a large non-stick 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 34 minutes to warm through, ensuring they are properly reheated.
5. Finally, slice the omelette and mix into the pan. Serve.