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Chicken and Cauliflower fried rice

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Room for Balance Improvement (0 - 44)
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Good Balance (45 - 69)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
Great Balance (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

What is the energy content breakdown?
Protein
48.4g / 15%
Carbohydrates
209.9g / 67%
Fats
22.8g / 17%
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

  • Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients.
  • Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?
  • Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron.
  • Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!
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Chicken and Cauliflower fried rice

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Chicken and Cauliflower fried rice
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Local Family Main course

Chicken and Cauliflower fried rice

(3)
15Min
Intermediate

Ingredients

2 portions

This dish has been optimized for 2 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

ingredient_quantity
recipe ingredient
500  g
Rice
150  g
Chicken
100  g
cauliflower
2  Mediums
Eggs
1  tsp
Ginger
1  tbsp
Garlic
25  g
Onion
0.5  tbsp
Salt
1  tsp
Pepper
1  cube
MAGGI Chicken Seasoning Cube
60  g
Onions, spring or scallions (includes tops and bulb), raw
1  tbsp
Oil
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Nutrition Value

Energy
1244.39 kcal
Protein
48.39 g
Potassium
693.15 mg
Carbohydrates
209.88 g
Fiber
8.6 g
Sodium
3481.03 mg
Fats
22.77 g
Information per serving

Instructions

15 Minutes

  • 1st Step

    1 Min
    Place a pan on a high heat stove and pour 1 tbsp of oil

  • 2nd Step

    2 Min
    Pan fry the 150g of diced chicken together with the 100g cauliflower

  • 3rd Step

    1 Min
    Season with 1 tsp of pepper and ½ tsp of salt

  • 4th Step

    2 Min
    Add in the chopped garlic, ginger and onion and mix

  • 5th Step

    3 Min
    Scramble 2 eggs to the same pan

  • 6th Step

    2 Min
    Add the 500g of cooked rice and mix well

  • 7th Step

    2 Min
    Season with 1 Maggi chicken seasoning cube and continue to mix

  • 8th Step

    2 Min
    Serve while warm and enjoy!
Chicken and Cauliflower fried rice

1st Step of 8

: Oil

Place a pan on a high heat stove and pour 1 tbsp of oil

Chicken and Cauliflower fried rice

2nd Step of 8

: cauliflower, Chicken

Pan fry the 150g of diced chicken together with the 100g cauliflower

Chicken and Cauliflower fried rice

3rd Step of 8

: Pepper, Salt

Season with 1 tsp of pepper and ½ tsp of salt

Chicken and Cauliflower fried rice

4th Step of 8

: Ginger, Garlic, Onion

Add in the chopped garlic, ginger and onion and mix

Chicken and Cauliflower fried rice

5th Step of 8

: Eggs

Scramble 2 eggs to the same pan

Chicken and Cauliflower fried rice

6th Step of 8

: Rice

Add the 500g of cooked rice and mix well

Chicken and Cauliflower fried rice

7th Step of 8

: MAGGI Chicken Seasoning Cube

Season with 1 Maggi chicken seasoning cube and continue to mix

Chicken and Cauliflower fried rice

8th Step of 8

Serve while warm and enjoy!

Recipe PDF

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