Cauliflower Fried Rice

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Cauliflower is one of the few foods that I believe earns the term ‘super’: it’s high in vitamin C, incredibly low in calories and carbohydrates, and is part of the cancer-fighting veggie group Cassica (along with broccoli, cabbage, and brussel sprouts — better known by the term ‘cruciferous’)

img_20180820_203508_6281132994166.jpg There’s no denying that plain riced cauliflower is visibly quite plain, and cauliflower on its own tends to taste bland — but this veg is a perfect blank canvas for bulking up recipes in a low cal, low carb way!

Although I am a long-time cauliflower lover, this was my first time experimenting with cauliflower rice, and since pork fried rice was a staple take-out food when I was growing up, I wanted to use those same savory flavors — but in a much healthier way.

 

The recipe I used is a loose one, meaning you can increase / decrease / omit / or adjust anything based on your own preferences!

 

Ingredients (Makes 2 large servings of ~1.5 cups)

  • 1 – 2 tsp sesame oil
  • 1 – 2 tsp rice vinegar (unsweetened)
  • 1 tsp Low Sodium soy sauce (low sodium is important- it cuts about 40% of the sodium!)
  • 1 small onion, minced
  • 2 cups of riced cauliflower
  • 2 Tbsp chicken broth, vegetable broth, or water
  • 1/3 cup green peas (I used frozen)
  • 1/2 cup sliced mushrooms, sauteed
  • 1 cup cooked brown rice (I used Minute Rice Brown Rice with Quinoa mix)
  • Optional: 1 egg
  1. Saute the onions in ~1 tsp sesame oil; sweat until translucent. Add in rice vinegar.
  2. Add your cauliflower rice. Season with low sodium soy sauce. Allow to cook together in pan until cauliflower becomes fork-tender but before it gets mushy. You may find it helpful to steam the cauliflower a bit by adding ~2 Tbsp of liquid (chicken broth, vegetable broth, or water will all work) and covering with a lid.
  3. Add peas, sauteed mushrooms, and brown rice to saute pan.  That’s all there is to it!
  4. Optional: Scramble egg and serve atop rice bowl.

If you want to get fancy, here are some other fun add-ins:

  • Chopped scallions
  • Grated ginger
  • Water chestnuts
  • Shredded carrotts
  • Broccoli florettes
  • Snap Peas
  • Edamame
  • Tofu
  • Chicken
  • Sesame seeds or Black sesame seeds

 

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