Monday, 2 September 2013

SUPER Healthy Chicken in Black Bean Sauce With Cauliflower Egg-Fried 'Rice'

If I said to you that you could whip yourself up a Chinese for dinner and have it taste not only like a takeaway, but also make it ridiculously healthy too, would you believe me?

No - and I probably wouldn't believe it, either. In fact, I'd have probably laughed at you.

To me, Chinese takeaways are synonymous with bad health. Perhaps the Chinese restaurants near me are incredibly bad, but the meals always seem to come coated in a layer of grease and oil, and taste of salt. Yep, they are anything but healthy.

However, I was reading up on some Paleo recipes (as you do!) and realised it was possible to make cauliflower taste just like egg-fried rice. Yes, really. Cauliflower. You know, those awful, smelly vegetables that will set you back less than £1...

Yup. Cauliflower Egg-Fried 'Rice' is actually pretty darn special. So special that even vegetable haters will love it - in fact, they won't even know it's cauliflower. Promise.

You could just eat the fried 'rice' on its own, or serve it up with stir fried prawns or other meats, but I loved it with this recipe for Chicken in Black Bean Sauce.

So, here we go - the healthiest (and cheapest!) Chinese takeaway you'll ever eat, Healthy Chicken in Black Bean Sauce with Cauliflower Egg-Fried 'Rice'.

Sam x



For the chicken in black bean sauce:
(Taken from BBC Good Food)
1 red onion, diced
2 red peppers, sliced
1 garlic clove, minced
2 red chillies, sliced
4 chicken breasts or skinless thighs, diced
4 spring onions, chopped
1 tsp cornflour
2 tbsp dry sherry
75ml water
1tbsp chopped coriander

For the cauliflower fried rice:
1 head of cauliflower, cut into florets
2 tbsp Lucy bee Coconut Oil
2 tbsp Sesame Oil
1 garlic clove, minced
2 red chillies, chopped
2 spring onions, chopped
1 cup green peas
2 eggs
1/2 tsp fish sauce
3 tbsp light soy sauce
Handful cashew nuts, chopped
Fresh coriander, chopped


1) To make the chicken, heat some coconut oil in a large wok, then add the onion and pepper and stir fry for a few minutes. Add in the garlic, chilli and chicken and cook over a high heat until the chicken is tender.

2) Next, throw in the spring onions and fry for a further minute. In the meantime, mix together the cornflour, sherry, water and black bean sauce, then add to the wok and allow to thicken.

3) Set the chicken aside as you prepare the cauliflower fried rice. To make the rice, blitz the cauliflower florets in a food processor until fine 'rice' forms.

4) Heat the oils in a second wok or large saucepan, then fry the garlic and chillies until lightly browned. Add in the 'rice', peas and spring onions, stirring to combine, then fry for a few minutes.

5) Add in your soy sauce, stirring to combine, then make a well in the centre on the wok. Crack in one egg and allow to fry slightly, then mix into the rice. Repeat with the other egg.

6) Stir through the cashew nuts and coriander, then top with the chicken, reheating slightly if necessary.