4
Apr
14

Cauliflower Fried “Rice”

KC-Cauliflower

 

You will LOVE this delicious recipe because it is so healthy with abundant vegetables and low in carbs and fat – the perfect bariatric meal! Throw in some chicken or shrimp for a complete and satisfying meal anytime!

GATHER

  • 1 medium head (about 24 oz) cauliflower, rinsed
  • 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)

 

MAKE

  • 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.

 

EAT

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

 

Recipe from skinnytaste.com

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