Cauliflower: 150g (1.5 cups, riced), Chicken breast (boneless, skinless): 85g (3 oz), Egg: 50g (1 medium), Carrots: 30g (1/3 cup, diced), Peas (frozen): 30g (1/4 cup), Green onions: 10g (2 tbsp, chopped), Garlic: 3g (1 clove, minced), Ginger: 5g (1 tsp, grated), Soy sauce: 10ml (2 tsp), Sesame oil: 5ml (1 tsp), Olive oil: 5ml (1 tsp), Sriracha: 2ml (1/2 tsp, optional), Sesame seeds: 3g (1 tsp), Sal and Black pepper: to taste
1. Pulse 150g cauliflower florets in a food processor until they resemble rice (or use pre-riced cauliflower). 2. Heat 5ml olive oil in a large skillet over medium-high heat. 3. Season 85g chicken breast with a pinch of salt and black pepper. Add to the skillet and cook until no longer pink, about 5-6 minutes. Remove and dice. 4. In the same skillet, add 50g beaten egg and scramble until set, about 1 minute. Remove and set aside. 5. Add 5ml sesame oil to the skillet. Add 3g minced garlic and 5g grated ginger. Cook for 30 seconds. 6. Add 30g diced carrots and cook for 2 minutes. 7. Add the riced cauliflower and 30g peas. Stir-fry for 3-4 minutes until cauliflower is tender. 8. Return the chicken and egg to the skillet. Add 10ml soy sauce and 2ml sriracha (if using). Stir-fry for another 1-2 minutes. 9. Garnish with 10g chopped green onions and 3g sesame seeds before serving.
This vibrant cauliflower fried rice is a delicious and energizing way to support menopause wellness. Riced cauliflower creates a light, fibre-rich base that supports digestive health and helps maintain balanced blood sugar. Tender chicken breast and egg provide high-quality protein, which is essential for preserving muscle mass and supporting a healthy metabolism. Colourful carrots and peas add a mix of vitamins, minerals, and antioxidants that promote immune function and overall vitality. Fresh green onions, garlic, and ginger infuse the dish with aromatic flavour and beneficial compounds that support heart health and digestion. A savoury blend of soy sauce and sesame oil brings healthy fats and a satisfying depth of flavour, while a sprinkle of sesame seeds adds extra nutrients for skin and bone health. This meal is comforting and uplifting, making nutritious eating enjoyable and supportive during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
