eCook Meal
Sticky Orange Cauli & Fried Rice
with fresh coriander, spring onion & chilli flakes
Beautifully roasted cauli doused in a sticky sauce of orange juice, ginger, garlic, soy sauce, rice wine vinegar, and chilli flakes. Served on a bed of corn, pickled bell peppers, and baby marrow fried rice. Sprinkled with coriander and spring onion. Comfort food, here I come!
Serving guide
Choose your portion size.
CAULIFLOWER POWER!
Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp.
RICE, RICE, BABY
Place the rinsed rice in a pot. Submerge in 150ml of salted water, pop on a lid, and place over a medium-high heat. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Remove from the heat and steam, with the lid on, for a further 10 minutes until cooked and tender. On completion, drain if necessary, and fluff up with a fork.
OPTIONAL EGG & FRIED RICE
When the rice has 10 minutes remaining, crack an egg into a bowl. Add some seasoning and whisk until fully combined. Place a pan (large enough for the rice) over a medium-high heat with a drizzle of oil. When hot, add the baby marrow rounds and the corn and fry for 3-5 minutes until softened and browned, shifting occasionally. Add the pickled pepper slices and the spring onion whites and fry for 1-2 minutes until slightly softened, shifting constantly. Add the whisked egg (if using) and fry for 1-2 minutes until cooked through and scrambled, shifting constantly. Mix in the cooked rice and ½ the Soy-vinegar. Remove from the pan, season to taste and cover to keep warm.
WHEN THE CAULI IS DONE...
In a bowl, mix the Cornflour with 20ml of water until fully dissolved. Return the pan, wiped down if necessary, to a medium heat. Add the orange juice, the remaining Soy-vinegar, the grated ginger and garlic, the loosened cornflour, 10ml of a sweetener of choice, and ½ the chilli flakes (to taste). Mix until fully combined. Leave to simmer for 2-3 minutes until slightly reduced, thickened and sticky. Remove from the heat and toss through the roasted cauliflower until fully coated.
PILE IT UP!
Pile up a generous helping of the veggie fried rice. Top with the sticky orange cauli and drizzle over the remaining sauce. Sprinkle over the remaining chilli flakes, the rinsed coriander and the spring onion greens. Dig in, Chef!
Cauliflower Florets - 150g
Jasmine Rice - 75ml
Baby Marrow - 100g
Corn - 50g
Pickled Bell Peppers - 30g
Spring Onion - 1
Soy-vinegar - 30ml
Cornflour - 10ml
Orange Juice - 50ml
Fresh Ginger - 10g
Garlic Clove - 1
Dried Chilli Flakes - 2,5ml
Fresh Coriander - 4g
CAULIFLOWER POWER!
Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp.
RICE, RICE, BABY
Place the rinsed rice in a pot. Submerge in 300ml of salted water, pop on a lid, and place over a medium-high heat. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Remove from the heat and steam, with the lid on, for a further 10 minutes until cooked and tender. On completion, drain if necessary, and fluff up with a fork.
OPTIONAL EGG & FRIED RICE
When the rice has 10 minutes remaining, crack 2 eggs into a bowl. Add some seasoning and whisk until fully combined. Place a pan (large enough for the rice) over a medium-high heat with a drizzle of oil. When hot, add the baby marrow rounds and the corn and fry for 4-6 minutes until softened and browned, shifting occasionally. Add the pickled pepper slices and the spring onion whites and fry for 1-2 minutes until slightly softened, shifting constantly. Add the whisked egg (if using) and fry for 1-2 minutes until cooked through and scrambled, shifting constantly. Mix in the cooked rice and ½ the Soy-vinegar. Remove from the pan, season to taste and cover to keep warm.
WHEN THE CAULI IS DONE...
In a bowl, mix the Cornflour with 40ml of water until fully dissolved. Return the pan, wiped down if necessary, to a medium heat. Add the orange juice, the remaining Soy-vinegar, the grated ginger and garlic, the loosened cornflour, 20ml of a sweetener of choice, and ½ the chilli flakes (to taste). Mix until fully combined. Leave to simmer for 3-4 minutes until slightly reduced, thickened and sticky. Remove from the heat and toss through the roasted cauliflower until fully coated.
PILE IT UP!
Pile up a generous helping of the veggie fried rice. Top with the sticky orange cauli and drizzle over the remaining sauce. Sprinkle over the remaining chilli flakes, the rinsed coriander and the spring onion greens. Dig in, Chef!
Cauliflower Florets - 300g
Jasmine Rice - 150ml
Baby Marrow - 200g
Corn - 100g
Pickled Bell Peppers - 60g
Spring Onions - 2
Soy-vinegar - 60ml
Cornflour - 20ml
Orange Juice - 100ml
Fresh Ginger - 20g
Garlic Cloves - 2
Dried Chilli Flakes - 5ml
Fresh Coriander - 8g
CAULIFLOWER POWER!
Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp.
RICE, RICE, BABY
Place the rinsed rice in a pot. Submerge in 450ml of salted water, pop on a lid, and place over a medium-high heat. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Remove from the heat and steam, with the lid on, for a further 10 minutes until cooked and tender. On completion, drain if necessary, and fluff up with a fork.
OPTIONAL EGG & FRIED RICE
When the rice has 10 minutes remaining, crack 2 eggs into a bowl. Add some seasoning and whisk until fully combined. Place a pan (large enough for the rice) over a medium-high heat with a drizzle of oil. When hot, add the baby marrow rounds and the corn and fry for 5-7 minutes until softened and browned, shifting occasionally. Add the pickled pepper slices and the spring onion whites and fry for 2-3 minutes until slightly softened, shifting constantly. Add the whisked egg (if using) and fry for 2-3 minutes until cooked through and scrambled, shifting constantly. Mix in the cooked rice and ½ the Soy-vinegar. Remove from the pan, season to taste and cover to keep warm.
WHEN THE CAULI IS DONE...
In a bowl, mix the Cornflour with 60ml of water until fully dissolved. Return the pan, wiped down if necessary, to a medium heat. Add the orange juice, the remaining Soy-vinegar, the grated ginger and garlic, the loosened cornflour, 30ml of a sweetener of choice, and ½ the chilli flakes (to taste). Mix until fully combined. Leave to simmer for 4-5 minutes until slightly reduced, thickened and sticky. Remove from the heat and toss through the roasted cauliflower until fully coated.
PILE IT UP!
Pile up a generous helping of the veggie fried rice. Top with the sticky orange cauli and drizzle over the remaining sauce. Sprinkle over the remaining chilli flakes, the rinsed coriander and the spring onion greens. Dig in, Chef!
Cauliflower Florets - 450g
Jasmine Rice - 225ml
Baby Marrow - 300g
Corn - 150g
Pickled Bell Peppers - 90g
Spring Onions - 3
Soy-vinegar - 90ml
Cornflour - 30ml
Orange Juice - 150ml
Fresh Ginger - 30g
Garlic Cloves - 3
Dried Chilli Flakes - 7,5ml
Fresh Coriander - 12g
CAULIFLOWER POWER!
Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp.
RICE, RICE, BABY
Place the rinsed rice in a pot. Submerge in 600ml of salted water, pop on a lid, and place over a medium-high heat. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Remove from the heat and steam, with the lid on, for a further 10 minutes until cooked and tender. On completion, drain if necessary, and fluff up with a fork.
OPTIONAL EGG & FRIED RICE
When the rice has 10 minutes remaining, crack 3 eggs into a bowl. Add some seasoning and whisk until fully combined. Place a pan (large enough for the rice) over a medium-high heat with a drizzle of oil. When hot, add the baby marrow rounds and the corn and fry for 5-7 minutes until softened and browned, shifting occasionally. Add the pickled pepper slices and the spring onion whites and fry for 2-3 minutes until slightly softened, shifting constantly. Add the whisked egg (if using) and fry for 2-3 minutes until cooked through and scrambled, shifting constantly. Mix in the cooked rice and ½ the Soy-vinegar. Remove from the pan, season to taste and cover to keep warm.
WHEN THE CAULI IS DONE...
In a bowl, mix the Cornflour with 80ml of water until fully dissolved. Return the pan, wiped down if necessary, to a medium heat. Add the orange juice, the remaining Soy-vinegar, the grated ginger and garlic, the loosened cornflour, 40ml of a sweetener of choice, and ½ the chilli flakes (to taste). Mix until fully combined. Leave to simmer for 5-6 minutes until slightly reduced, thickened and sticky. Remove from the heat and toss through the roasted cauliflower until fully coated.
PILE IT UP!
Pile up a generous helping of the veggie fried rice. Top with the sticky orange cauli and drizzle over the remaining sauce. Sprinkle over the remaining chilli flakes, the rinsed coriander and the spring onion greens. Dig in, Chef!
Cauliflower Florets - 600g
Jasmine Rice - 300ml
Baby Marrow - 400g
Corn - 200g
Pickled Bell Peppers - 120g
Spring Onions - 4
Soy-vinegar - 120ml
Cornflour - 40ml
Orange Juice - 200ml
Fresh Ginger - 40g
Garlic Cloves - 4
Dried Chilli Flakes - 10ml
Fresh Coriander - 15g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R248.19
for 4 servings · R62.05 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Cauliflower Florets needs 600 gBroccoli & Cauliflower Florets 700 g 700 g at R56.99 · 86% of packR48.85
-
Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
-
Cornflour needs 40 mlMaizena Cornflour 500 g R39.99 · whole pack (size can't be divided)R39.99
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Orange Juice needs 200 ml100 % Freshly Squeezed Orange Juice 1 L 1 L at R92.99 · 20% of packR18.60
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Baby Marrow needs 400 gButternut, Cauliflower & Baby Marrows 450 g 450 g at R41.99 · 89% of packR37.32
-
Spring Onions needs 4Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Corn needs 200 gKoo Creamstyle Sweetcorn 415 g 415 g at R23.99 · 48% of packR11.56
-
Fresh Ginger needs 40 gSoya Ginger Chicken Booster Bowl™ 350 g 350 g at R99.99 · 11% of packR11.43
-
Jasmine Rice needs 300 mlFully Cooked Coconut Jasmine Rice 250 g R43.99 · whole pack (size can't be divided)R43.99
Not in the Woolies basket — source these elsewhere:
- Soy-vinegar
- Dried Chilli Flakes
- Pickled Bell Peppers
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Sticky Orange Cauli & Fried Rice?
The preparation time for Sticky Orange Cauli & Fried Rice with fresh coriander, spring onion & chilli flakes is between 20 and 35 minutes.
What is the total time required to make Sticky Orange Cauli & Fried Rice with fresh coriander, spring onion & chilli flakes?
The total time required to make Sticky Orange Cauli & Fried Rice with fresh coriander, spring onion & chilli flakes is between 45 and 60 minutes.
How many servings does Sticky Orange Cauli & Fried Rice provide?
4 servings
What are the main ingredients in Sticky Orange Cauli & Fried Rice?
Baby Marrow, Cauliflower Florets, Corn, Cornflour, Dried Chilli Flakes, Fresh Coriander, Garlic, Ginger, Jasmine Rice, Orange Juice, Pickled Bell Peppers, Soy-vinegar, Spring Onion
What is the nutritional information of Sticky Orange Cauli & Fried Rice?
Calories: 497, Carbs: 95 grams, Fat: grams, Protein: 13.9 grams, Sugar: 17.7 grams, Salt: 1250 grams
How do I prepare Sticky Orange Cauli & Fried Rice?
WHEN THE CAULI IS DONE...: In a bowl, mix the cornflour with 40ml of water until fully dissolved. Return the pan, wiped down if necessary, to a medium heat. Add the orange juice, the remaining soy-vinegar, the grated ginger and garlic, the loosened cornflour, 20ml of a sweetener of choice, and ½ the chilli flakes (to taste). Mix until fully combined. Leave to simmer for 3-4 minutes until slightly reduced, thickened and sticky. Remove from the heat and toss through the roasted cauliflower until fully coated. PILE IT UP!: Pile up a generous helping of the veggie fried rice. Top with the sticky orange cauli and drizzle over the remaining sauce. Sprinkle over the remaining chilli flakes, the rinsed coriander and the spring onion greens. Dig in, Chef! RICE, RICE, BABY: Place the rinsed rice in a pot. Submerge in 300ml of salted water, pop on a lid, and place over a medium-high heat. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Remove from the heat and steam, with the lid on, for a further 10 minutes until cooked and tender. On completion, drain if necessary, and fluff up with a fork. OPTIONAL EGG & FRIED RICE: When the rice has 10 minutes remaining, crack 2 eggs into a bowl. Add some seasoning and whisk until fully combined. Place a pan (large enough for the rice) over a medium-high heat with a drizzle of oil. When hot, add the baby marrow rounds and the corn and fry for 4-6 minutes until softened and browned, shifting occasionally. Add the pickled pepper slices and the spring onion whites and fry for 1-2 minutes until slightly softened, shifting constantly. Add the whisked egg (if using) and fry for 1-2 minutes until cooked through and scrambled, shifting constantly. Mix in the cooked rice and ½ the soy-vinegar. Remove from the pan, season to taste and cover to keep warm. CAULIFLOWER POWER!: Preheat the oven to 200°C. Spread out the cauliflower pieces on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp.
What should be prepared from my kitchen to make Sticky Orange Cauli & Fried Rice?
Baby Marrow, Cauliflower Florets, Corn, Cornflour, Dried Chilli Flakes, Fresh Coriander, Garlic, Ginger, Jasmine Rice, Orange Juice, Pickled Bell Peppers, Soy-vinegar, Spring Onion
How many calories does Sticky Orange Cauli & Fried Rice have?
497 calories
How much fat content does Sticky Orange Cauli & Fried Rice have?
grams