Cauliflower Fried “Rice”


We LOVE this delicious recipe because it is so healthy with abundant vegetables and low in carbs and fat! Throw in some chicken or shrimp for a complete and satisfying meal anytime! Enjoy in confidence!


1 medium head (about 24 oz) cauliflower, rinsed (or purchase “riced” cauliflower)
1 tbsp sesame oil
2 egg whites
1 large egg
Pinch of salt
Cooking spray
1/2 small onion, diced fine
1/2 cup frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 tbsp. soy sauce, or more to taste (Tamari for Gluten Free)


*Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
*Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
*Heat a large saute pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
*Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.
*Raise the heat to medium-high. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.


Servings: 4, Size: heaping 1 1/3 cups
Calories: 108
Protein: 9 grams
Carbs: 14 grams
Fat: 3 grams


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