Vegetable Cauliflower “Fried Rice”

FullSizeRender(8)I’ve been fairly vocal about my love of quinoa as a substitute for rice, but one thing I didn’t consider was that cauliflower could be a substitute… and still taste delicious! Once I realized you could make cauliflower rice, I decided I needed to make a healthy fried rice! Generally considered to be unhealthy, you can make this “fried rice” for about 300 calories… and I can promise you won’t be hungry at the end of it. It makes a HUGE portion. (In fact you probably can eat half as a meal!) The consistency is a lot softer than a traditional fried rice, but I find it amazingly delicious and a great substitute.

The thing I love about this recipe is it’s versatility. This time around I’ve made it very simple, with just a couple of vegetables. But it’s so easy to expand. Chop up your favorite vegetables or protein (next time I’m going to add some shrimp!), and throw it in. So here’s a base to start with. Jazz it up with your favorite ingredients!

Calories: 300

What you’ll need:

1/2 head of cauliflower

1 large carrot

1/2 cup green peas (fresh or frozen)

1/4 cup chopped onion

1 teaspoon of olive oil

2 tablespoons soy sauce

1/2 cup egg whites

Powdered garlic




Using a kitchen grater, grate the head of cauliflower on the standard grating size. Chop up the carrot. Set both aside.

In a pan cook & scramble the egg whites, remove from heat, and set aside.

Add the peas, carrots and onion in a pan. Add a splash of water to let the vegetables cook, but avoiding any additional calories. Add a couple dashes of salt and pepper. When vegetables are slightly tender, remove from pan and set aside.

Add the olive oil to a pan and heat. Then add the cauliflower, soy sauce and vegetables. Stir together. Season to taste with the garlic, basil salt and pepper (probably don’t need additional salt considering the added salt from the soy sauce). Cook for about 2 minutes, stirring occasionally. Mix the egg back in and you’re done!

Hope you enjoy!


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