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How to Prepare Delicious Cauliflower Fried Rice

This Chinese-style cauliflower fried rice is a healthy, low-carb dish that’s hearty enough to serve as a main course.



Cauliflower rice, or cauliflower grated into rice-like bits, really does taste similar to rice, or at least it behaves similarly by soaking up all the flavor of its seasonings. In this quick and easy cauliflower fried rice recipe, I sauté grated cauliflower with aromatics, vegetables, soy sauce, and eggs, much like Chinese-style fried rice. It’s a healthy, low-carb dish that’s hearty enough to serve as a main course.


WHAT YOU’LL NEED TO MAKE CAULIFLOWER FRIED RICE



You’ll likely be able to find grated cauliflower in the produce or frozen vegetable section of your supermarket. But if not, it’s simple to make using a food processor (use the grating disc) or hand grater.



HOW TO MAKE CAULIFLOWER FRIED RICE


As with any quick stir-fry, it’s important to have all of your ingredients prepped before you start cooking.



Begin by heating a few teaspoons of oil in a large nonstick skillet over medium heat. Add the eggs and a pinch of salt and cook over medium heat until scrambled.



Set the eggs aside, then sauté the scallions, ginger, and garlic in oil until softened.



Add the grated cauliflower, soy sauce, red pepper flakes, sugar, and salt. Cook, stirring often, for about 3 minutes.



Add the peas and carrots and continue cooking until the cauliflower “rice” is tender-crisp and the vegetables are warmed through, a few minutes.



Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using), and scrambled eggs.



Taste and adjust seasoning if necessary. Serve hot and enjoy!



Cauliflower Fried Rice

By Jennifer Segal


This Chinese-style cauliflower fried rice is a healthy, low-carb dish that’s hearty enough to serve as a main course.


Servings: 4 Prep Time: 15 Minutes Cook Time: 15 Minutes Total Time: 30 Minutes


INGREDIENTS

  • Vegetable oil

  • 2 large eggs, beaten

  • Salt

  • 1 cup chopped scallions, light and green parts separated (you'll need 5-6 scallions)

  • 3 garlic cloves, minced

  • 1 tablespoon finely chopped fresh ginger, from a 1-inch knob

  • One 2-lb head cauliflower (or 2 pounds ready to cook' cauliflower)

  • 4-5 tablespoons soy sauce (use gluten-free if needed)

  • 1/4 teaspoon crushed red pepper flakes

  • 1 teaspoon sugar

  • 1 cup frozen peas and carrots

  • 1 teaspoon rice vinegar

  • 1 teaspoon Asian/toasted sesame oil

  • 1/4 cup chopped cashews or peanuts (optional)

INSTRUCTIONS

  1. Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of a box or hand-held grater. Set aside. (Skip this step if using 'ready to cook' cauliflower rice.)

  2. Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.

  3. Add 3 tablespoons of vegetable oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes. Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, sugar, and 1/4 teaspoon salt. Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower "rice" is tender-crisp and the vegetables are warmed through, a few minutes. Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using) and eggs. Taste and adjust seasoning (adding the remaining tablespoon of soy sauce if necessary). Serve hot.

NUTRITION INFO

Per serving (4 servings)

  • Serving size:about 2 cups

  • Calories:273

  • Fat:17 g

  • Saturated fat:2 g

  • Carbohydrates:22 g

  • Sugar:8 g

  • Fiber:7 g

  • Protein:12 g

  • Sodium:1717 mg

  • Cholesterol:93 mg

Special thanks to Jennifer Segal, for the recipe and images. You can support Jennifer by purchasing her cookbook, "Once Upon a Chef, the Cookbook," featuring over 100 delightful recipes.

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