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overhead shot of easy cauliflower fried rice in wok
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Easy Cauliflower Fried Rice

A healthy alternative to fried rice, this easy cauliflower fried rice is lower in carbs and calories while giving you all of the benefits of cauliflower.
Course Main Course
Cuisine Chinese
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6
Calories 298kcal
Author Ryan Beck

Ingredients

  • 1 (2 lb) cauliflower head, pulsed to rice-like consistency
  • 1 tbsp unsalted butter
  • 4 eggs, lightly beaten
  • 3 tbsp vegetable oil
  • 1 small sweet onion, chopped
  • 1 tbsp fresh ginger, finely chopped
  • 5 garlic cloves, minced
  • 6 tbsp low-sodium soy sauce
  • 1/4 tsp crushed red pepper flakes
  • 1 tsp sugar
  • 2 cups frozen peas and carrots
  • 1 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 4 scallions, chopped
  • 1/4 cup chopped cashews or peanuts (optional)
  • 1 (12-15 oz block) tofu (see recipe attached)

Instructions

  • Cut cauliflower into florets and add to food processor and pulse until rice like consistency. You do not want a puree. You might have to do this in stages depending on size of food processor. Set aside in large bowl.
  • Heat butter in large skillet over medium heat. Add the eggs and cook until they are scrambled. Transfer to a plate and set aside. Wipe the skillet clean.
  • Heat 3 tbsp vegetable oil in same large skillet over medium heat. Add the onion and ginger and cook until onion is translucent, about 5 minutes. Add the garlic and cook for another 30 seconds. Add the cauliflower, soy sauce, red pepper flakes and sugar and cook for about 5 minutes, stirring constantly. Stir in the frozen peas and carrots and cook until the vegetables are warmed through and the "rice" is tender-crisp. Lastly, add the rice vinegar, sesame oil, scallions, cashews, tofu and eggs. Adjust for seasoning and enjoy!

Notes

  • Most grocery stores carry pre-made cauliflower rice so you can use that if you don't want to make yourself.
  • Add cold oil to a cold wok and let heat up to proper temperature before adding the vegetables. You’ll know it is ready when the oil starts to shimmer.
  • You know the cauliflower rice is ready when it is tender-crisp. It should still have a slight bite to it.
  • Leftover rice can be stored in an airtight container in the fridge for 3 days.

Nutrition

Serving: 1bowl | Calories: 298kcal | Carbohydrates: 21g | Protein: 15g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 4g | Trans Fat: 0g | Cholesterol: 129mg | Sodium: 847mg | Potassium: 657mg | Fiber: 4g | Sugar: 8g | Vitamin A: 4750IU | Vitamin C: 79.2mg | Calcium: 90mg | Iron: 2mg