Malaysian Food Made Healthy: Chinese Fried Rice Recipe

malaysian food made healthy: chinese fried rice recipe

Back again with another malaysian food made healthy post this week. Every month, at #thepantryshares (our blog), we will feature a favourite local delicacy (this month, we are featuring 2 to kick start this series!) Check out our healthy nasi lemak recipe here). I believe that eating healthy is fun, exciting and definitely not boring or bland, so these recipes are perfect examples of how you can enjoy your malaysian flavours, and making sure they are nutritious and wholesome at the same time. It doesn’t have to be “bad for you” for it to be delicious.

healthy eating: “You get to enjoy the same flavours, just with better ingredients!”

This week, we’re making Chinese Fried Rice!

How do we normally prepare fried rice? We got to have these main ingredients:






Fried rice is one of the simplest chinese dishes, and to me, that’s what makes it so appealing. You can prepare it easily in minutes; this new healthy chinese fried rice recipe I’m about to share with you is no different. It is simple and flavourful..


Now, what’s our secret?







Yes, cauliflower rice! If you’ve not tried this, please do. Just use them to substitute white rice that we normally have in our chinese fried rice which by the way, is high in GI and contain minimal to zero nutrient.  

malaysian food made healthy, chinese fried rice: This recipe takes only 5 ingredients, and 15-20 minutes to make

Fried Cauliflower Rice Recipe: Chinese Fried Rice Made Healthy

malaysian food made healthy: chinese fried rice recipe

Ingredients: 250gm Cauliflower | ½ Tbsp Olive Oil | 5 Cloves of Garlic (peeled and chopped) | 1 Egg (add 2 if you like yours really eggy 😉) | 1 Handful Diced Carrots | 1 Handful Frozen Peas | Pinches of salt to taste | Sprinkles of Turmeric and Cayenne Pepper


  1. Steam carrots and peas till they are cooked.
  2. Wash and cut cauliflower into smaller pieces, leave them to dry and add into food processor. Process it for few seconds till it becomes crumbly.
  3. Heat olive oil in a pan, add garlic. Fry till slightly browned, add cauliflowers into pan.
  4. Cook for about 10-15 minutes till they are browned.
  5. Crack an egg into the pan and mix it all together till it’s well combined. Add salt to taste.
  6. Add steamed carrots and peas into the pan, fry lightly.
  7. Sprinkle in turmeric and cayenne pepper for added spice. Serve and enjoy!

malaysian food made healthy: chinese fried rice recipe

This is one of my favourite fuss-free recipes for lunch or dinner. If you'd like, you can add in chicken or fish to the dish to bulk it up. This is what healthy eating is all about: simple, fuss-free, and exciting! 

Lots of love, 


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