Sautéed Cauliflower Fried Rice with Veggies
This cauliflower fried rice is a low-carb alternative to this crowd-pleasing flavourful side-dish making it a delicious diabetes-friendly option! Top it with your favourite protein source like chicken, shrimp or tofu for a complete and balanced meal.
Servings: 4
Calories: 164.5kcal
Ingredients
- 4 cups cauliflower grated or finely chopped
- 1 tbsp olive oil
- 1 small onion finely chopped
- 2 cloves garlic minced
- 1 tsp ginger grated
- 1 ½ cup vegetables mixed, frozen
- 2 egg beaten
- 1 tbsp soy sauce low-sodium
- ½ tbsp sesame oil
- ¼ cup green onion chopped
Optional garnish
- sesame seeds
- cilantro
Notes
- Recipe shortcut: buy pre-riced cauliflower to help speed up the prep time.
Instructions
- Grate the cauliflower using a box grater or process it in a food processor until it resembles rice-sized grains.4 cups cauliflower
- In a large skillet, heat 1 tablespoon of oil over medium-high heat. Sauté onion, garlic and ginger until soft and fragrant, 3-4 minutes.1 tbsp olive oil, 1 small onion, 2 cloves garlic, 1 tsp ginger
- Add frozen mixed vegetables and stir-fry for 3-5 minutes until they are tender but still crisp.1 ½ cup vegetables
- Incorporate the cauliflower rice with the vegetables. Stir well to combine and cook for an additional 5-7 minutes until the cauliflower is tender.
- Push the cauliflower mixture to the sides, creating a well in the center. Pour the beaten eggs into the well and scramble until cooked through. Mix the eggs with the cauliflower mixture.2 egg
- Pour soy sauce and sesame oil over the cauliflower mixture, add chopped green onions and stir-fry for an additional 1-2 minutes.1 tbsp soy sauce, ½ tbsp sesame oil, ¼ cup green onion
- Garnish with sesame seeds and chopped cilantro, if desired.sesame seeds, cilantro
Cooking Tips
- Achieving the perfect texture: To prevent the cauliflower rice from becoming soggy, avoid overcooking it. The goal is to achieve a tender yet slightly crisp texture, similar to traditional fried rice.
- Customization: Feel free to adjust the types of vegetables used based on personal preference or what you have on hand. Peas, carrots, and bell peppers are all great options.
- Protein addition: To make this a complete meal, add a protein source like diced chicken, shrimp, or tofu. Cook the protein separately and then mix it in at the end to combine all the flavours.
Nutrition
Nutrition Facts
Sautéed Cauliflower Fried Rice with Veggies
Amount per Serving
Calories
164.5
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1.6
g
10
%
Trans Fat
0.01
g
Cholesterol
81.8
mg
27
%
Sodium
239.8
mg
10
%
Potassium
553.7
mg
16
%
Carbohydrates
18.2
g
6
%
Fiber
5.4
g
23
%
Sugar
3.3
g
4
%
Protein
7.8
g
16
%
Vitamin C
59
mg
72
%
Vitamin D
0.4
µg
3
%
Calcium
66.2
mg
7
%
Iron
1.7
mg
9
%
Magnesium
41.4
mg
10
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.