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.
- Suitable for diets:
- Dairy-Free
- Low-Carb
- Nut-Free
- Vegetarian
Why Diabetes Friendly?
- Low in carbohydrates: The substitution of cauliflower for rice drastically lowers the carbohydrate content, making it suitable for blood sugar management.
- High in fiber: Cauliflower and the mixed vegetables provide dietary fiber, which can help slow the absorption of glucose into the bloodstream.
- Rich in nutrients: This dish includes a variety of vegetables, offering vitamins, minerals, and antioxidants that support overall health.
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Ingredients
- cauliflower (grated or finely chopped) 4 cups
- olive oil 1 tbsp
- onion (finely chopped) 1 small
- garlic (minced) 2 cloves
- ginger (grated) 1 tsp
- vegetables (mixed, frozen ) 1 ½ cup
- egg (beaten) 2
- soy sauce (low-sodium ) 1 tbsp
- sesame oil ½ tbsp
- green onion (chopped) ¼ cup
Optional garnish
- sesame seeds
- cilantro
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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.
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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
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Notes
- Recipe shortcut: buy pre-riced cauliflower to help speed up the prep time.
FAQ
- Can I make this recipe ahead of time?
Yes, cauliflower fried rice can be made ahead and stored in the refrigerator for up to 3 days. Reheat it in a skillet over medium heat to help restore the texture. - Is cauliflower rice healthy?
Cauliflower rice is a healthy, low-carb alternative to traditional rice. It's rich in vitamins C and K, fiber, and antioxidants, making it a nutritious addition to meals. - Can I use fresh vegetables instead of frozen?
Absolutely! Fresh vegetables can be used instead of frozen. Just chop them finely and adjust the cooking time as necessary, ensuring they are tender but still crisp.
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Nutrition
Per serving
Calories: 164.5kcal
Carbohydrates: 18.2g
Fiber: 5.4g
Sugar: 3.3g
Fat: 8g
Saturated Fat: 1.6g
Trans Fat: 0.01g
Protein: 7.8g
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.
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