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Cauliflower Fried "Rice"
15 min prep time
13 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Peter Papoulakos
How to Make Cauliflower Fried "Rice"
Finely chopped cauliflower can be a remarkable nonstarchy side that’s lower in calories and carbohydrate than rice. Or make it a main dish by adding chicken breast, shrimp or tofu. To make this recipe even easier, start with packaged "riced" cauliflower that can be found fresh or frozen in many grocery stores.
15 min prep time
13 min cook time
4servings
1/2 cup
Print Recipe >
Step-By-Step Instructions:
- Cut the cauliflower into small chunks and process in a food processor until rice consistency, or grate the head of cauliflower with a grater; set aside.
- Heat 1/2 Tbsp. olive oil in a nonstick pan over medium-high heat. Add carrots and scallions and sauté for 5 minutes.
- Add remaining 1/2 Tbsp. olive oil and sesame oil to pan. Add cauliflower “rice” and remaining ingredients and lower heat to medium-low. Cook cauliflower mixture for 6-8 minutes, stirring frequently. Cauliflower should be tender, but not mushy.
Nutrition facts
4 Servings
-
Serving Size
1/2 cup
- Amount per serving Calories 80
-
Total Fat
5g
- Saturated Fat 0.7g
- Sodium 260mg
-
Total Carbohydrate
8g
- Dietary Fiber 3g
- Total Sugars 3g
- Protein 3g
- Potassium 360mg
- Phosphorous 55mg
Ingredients
olive oil (divided)
1 tbsp
sesame oil
1 tsp
green onion (scallion) (chopped)
3
soy sauce (reduced-sodium)
1 1/2 tbsp
low sodium chicken broth (no-salt-added, fat-free)
1/4 cup
ground ginger
1/8 tsp
large carrots (finely diced)
2
cauliflower florets
3 cup
black pepper (ground )
1/8 tsp
Reviews & Ratings
Recommended
Recommended
1 lb Mighty Sparks Ground Chicken Thai- Style ( total carbs 8, dietary fiber 1, sugar 5, protein 21) Brown in iron skillet medium high…when done lined a paper towel in a bowl to absorb some of the moisture.
Same pan.
1lb Shrimp chopped ( I did use fresh shrimp ) Same pan brown in sesame oil 3-4 minutes medium high. Remove and add to bowl of chicken.
Same pan a little EVO & sesame oil followed instructions above for cauliflower. Once cauliflower is ready.
I whisked 2 eggs, frozen peas and a little liquid amino to taste.
Came out excellent not mushy or soggy.
This is a keeper for us.
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