Cauliflower “Fried Rice”
I make roasted cauliflower, cauliflower mashed potatoes, and next on my list is this recipe for cauliflower fried rice to go with some of the stir fried dishes I make.
Ingredients:
- 1 medium head cauliflower rinsed (around 20 ounces)
- 1 tablespoon sesame oil
- 2 egg whites
- 1 large egg
- Pinch of sea salt
- Cooking spray
- ½ small onion finely diced
- ½ cup frozen peas and carrots
- 2 cloves garlic minced
- 5 green onions diced with the whites and greens separated
- 3 tablespoons low sodium soy sauce
Directions:
- Remove the core and allow the cauliflower to dry completely
- Coarsely chop into florets and then place half the cauliflower into a food processor and pulse until the cauliflower is small and has the texture of rice or couscous
- Be careful not to over process or you will have mush
- Set aside and repeat with the other ½ of the cauliflower
- Combine egg and egg whites in a small bowl and beat with a fork, then season with the pinch of sea salt
- Heat a large pan or wok over medium heat and spray with cooking spray. Add eggs and cook, turning a few times until set. Remove eggs and set aside
- Add the sesame oil and sauté the onions, green onion whites, peas, carrots and garlic about 3 to 4 minutes or until soft
- Raise the heat to medium high and add the cauliflower “rice” and soy sauce to the pan. Mix, cover and cook approximately 5 to 6 minutes stirring frequently until the cauliflower is slightly crispy on the outside but still tender
- Add the egg, remove from heat and mix in the green onion “greens”
- Serve and enjoy
Nutrition: Makes about seven ¾ cup servings at approximately
- 70 calories and
- 4.5 grams protein each