Home > Lower-calorie mains > Healthy nasi goreng

Healthy nasi goreng

Name: Healthy nasi goreng
Prep time: 30 min
Cook time: 10 min
Total time: 40 min
Yield: Serves 4
Ingredients: 300g sustainable raw king prawns, peeled; 1 large cauliflower, broken into florets; 2-3 tsp sunflower oil; 1 carrot, finely chopped; 2 spring onions, sliced, plus extra to serve; 100g frozen peas; 1 tbsp dark soy sauce; 1 tbsp kecap manis (Indonesian sweet soy sauce, from the world food aisle of supermarkets); 4 large free-range eggs; 1 red chilli, sliced, to serve; Prawn crackers to serve (optional); For the paste; 1 tbsp groundnut oil; 4 garlic cloves; 2 red chillies, roughly chopped; Thumb-size piece fresh ginger, roughly chopped; 1 tbsp toasted mixed seeds; 1 tsp ground turmeric; 1 tsp coriander seeds; Finely grated zest and juice 1 lime; 1 tbsp fish sauce; 1 tbsp tomato ketchup; 2 large shallots, roughly chopped

By: Donal Skehan

Published: 16 Feb 16
Updated: 18 Mar 24

Donal Skehan’s healthy recipe for the classic Indonesian dish nasi goreng is made with cauliflower rice for a big dose of vitamin C.

Or, try this recipe for healthy Southeast Asian noodle dish mee goreng, which uses up all sorts of leftover vegtables.

Easy
January 2016

Test kitchen approved

Serves 4
Hands-on time 40 min

Donal Skehan’s healthy recipe for the classic Indonesian dish nasi goreng is made with cauliflower rice for a big dose of vitamin C.

Or, try this recipe for healthy Southeast Asian noodle dish mee goreng, which uses up all sorts of leftover vegtables.

Dairy-free recipes

Nutrition: per serving

Calories: 363kcals
Fat: 16g (3.4g saturated)
Protein: 31.6g
Carbohydrates: 19g (12.6g sugars)
Fibre: 8.1g
Salt: 2.5g

Save recipe

Save

Save recipe Print

Rate

Ingredients

300g sustainable raw king prawns, peeled
1 large cauliflower, broken into florets
2-3 tsp sunflower oil
1 carrot, finely chopped
2 spring onions, sliced, plus extra to serve
100g frozen peas
1 tbsp dark soy sauce
1 tbsp kecap manis (Indonesian sweet soy sauce, from the world food aisle of supermarkets)
4 large free-range eggs
1 red chilli, sliced, to serve
Prawn crackers to serve (optional)

For the paste

1 tbsp groundnut oil
4 garlic cloves
2 red chillies, roughly chopped
Thumb-size piece fresh ginger, roughly chopped
1 tbsp toasted mixed seeds
1 tsp ground turmeric
1 tsp coriander seeds
Finely grated zest and juice 1 lime
1 tbsp fish sauce
1 tbsp tomato ketchup
2 large shallots, roughly chopped

Cook Mode Sticky screen? No thanks! Tap to prevent your screen from going off while cooking.

Method

If there’s a black line down the back of each prawn, you can devein them if you like: make a shallow cut along the line using a small, sharp knife, then lift it out using the tip.
To make the cauliflower ‘rice’, put the florets in a food processor. Whizz to a fine consistency, almost like fluffed-up couscous, then set aside.
Whizz all the paste ingredients in the small bowl of a food processor (if you have one) or mini chopper – or use a spice grinder or large pestle and mortar; see tip. The paste needs to be smooth. In a large wok or deep frying pan, heat 1 tsp of the oil over a high heat. Add half the paste and stir-fry for 1 minute or until sizzling and aromatic.

Add the carrot and spring onions, then stir-fry for 3 minutes or until just cooked. Add the prawns and peas and stir-fry until the prawns are no longer translucent. Put in a bowl and keep warm.
In the same pan, heat another 1 tsp oil, if required, and fry the remaining paste for 1 minute. Add the cauliflower rice, soy sauce and kecap manis and fry for 3-4 minutes until the cauliflower rice is coated and piping hot. Return the veg and prawns to the wok and toss until heated all the way through.
Divide the nasi goreng among 4 plates, while you quickly fry the eggs in the remaining oil in a clean frying pan. Serve each plateful topped with a fried egg, a sprinkling of sliced spring onions and chilli, with some prawn crackers if you like.