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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.
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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
- % Daily value*
-
Total Fat
5g
6%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 280mg 12%
-
Total Carbohydrate
9g
3%
- Dietary Fiber 3g 11%
- Total Sugars 4g
- Added Sugars 0g 0%
- Protein 2g
- Potassium 420mg 9%
Ingredients
olive oil (divided)
1 tbsp
sesame oil
1 tsp
green onion (scallion) (chopped)
3 stalks
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
carrots (finely diced)
2 large
cauliflower florets
3 cup
black pepper (ground )
1/8 tsp
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Reviews & Ratings
Toasted Sesame Oil
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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