Cauliflower Fried Rice

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bowl of cauliflower fried rice

Say farewell to takeout — this easy, Chinese-style cauliflower fried rice recipe is exploding with flavor thanks to ginger, low-sodium soy sauce, and cashews. It’s hearty enough to serve as a main course!

5 Health Benefits of Cauliflower

Cauliflower is an exceptionally healthy vegetable that contains plant compounds that may decrease the risk of numerous diseases, including heart disease and cancer. It’s increasingly popular as a substitute for starches in comfort foods like pizza crust, rice and mac ‘n’ cheese for a good reason!

Here are 5 Health Benefits of Cauliflower:

  1. Cauliflower is extremely low in calories, yet high in nutrients and vitamins.
  2. Choline, a nutrient found in cauliflower, helps with gastrointestinal health. It strengthens your immune system. 
  3. Cauliflower is rich in fiber, which makes it a rock star for your digestive health. It will keep you happy and charged until your next meal. 
  4. Eating cauliflower can help increase your good cholesterol (HDL cholesterol) levels and lower your blood pressure.  
  5. Cauliflower is an excellent source of antioxidants and phytonutrients, which shield your cells from toxic free radicals and inflammation. This helps reduce the risk of cancer.
Cauliflower Fried Rice
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Cauliflower Fried Rice
Rate Recipe!
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe!
Print Recipe
Servings4servings
Prep Time15minutes
Cook Time15minutes
Ingredients
  • 1 tablespoon vegetable oil
  • 2 large eggs beaten
  • 1 cup chopped scallions light and green parts separated (you'll need 5-6 scallions)
  • 3 garlic cloves minced
  • 1 tablespoon finely chopped fresh ginger from a 1-inch knob
  • 1 2-lb cauliflower head or 2-lb 'ready to cook' cauliflower
  • 4-5 tablespoons low-sodium soy sauce use gluten-free, if needed
  • 1/4 teaspoon crushed red pepper flakes
  • 1 teaspoon sugar
  • 1 cup frozen peas and carrots
  • 1 teaspoon rice vinegar
  • 1 teaspoon Asian sesame oil
  • 1/4 cup chopped cashews or peanuts optional
Servings4servings
Prep Time15minutes
Cook Time15minutes
Ingredients
  • 1 tablespoon vegetable oil
  • 2 large eggs beaten
  • 1 cup chopped scallions light and green parts separated (you'll need 5-6 scallions)
  • 3 garlic cloves minced
  • 1 tablespoon finely chopped fresh ginger from a 1-inch knob
  • 1 2-lb cauliflower head or 2-lb 'ready to cook' cauliflower
  • 4-5 tablespoons low-sodium soy sauce use gluten-free, if needed
  • 1/4 teaspoon crushed red pepper flakes
  • 1 teaspoon sugar
  • 1 cup frozen peas and carrots
  • 1 teaspoon rice vinegar
  • 1 teaspoon Asian sesame oil
  • 1/4 cup chopped cashews or peanuts optional
Recipe Instructions
  1. Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of a box or hand-held grater. Set aside. (Skip this step if using 'ready to cook' cauliflower rice.)
  2. Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.
  3. Add 3 tablespoons of vegetable oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes.
  4. Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, sugar, and 1/4 teaspoon salt. Cook, stirring often, for about 3 minutes.
  5. Add the peas and carrots and continue cooking until the cauliflower "rice" is tender-crisp and the vegetables are warmed through, a few minutes.
  6. Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using) and eggs. Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if necessary). Serve hot.
Recipe Notes

Per serving (4 servings)

Serving size:about 2 cups
Calories:273
Fat:17 g
Saturated fat:2 g
Carbohydrates:22 g
Sugar:8 g
Fiber:7 g
Protein:12 g
Sodium:0.8 g
Cholesterol:93 mg

 
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