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Cauliflower Fried “Rice”

January 1, 2015 by Maggie Jones 14 Comments

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Low Calorie Califlower Fried Rice

I’ve long been intrigued by the cauliflower fried rice recipes that have been popping up across the web and finally had a chance to play around with the concept.  I’m already a lover of cauliflower but was hesitant about the amount of work required.  It turns out it’s super easy. Just a quick pulse in a food processor followed by a fast stir fry and you have a 100 calorie dish that captures everything you love about fried rice.

Cauliflower Fried Rice

This recipe is a perfect base for the fried rice of your dreams.  Customize it however you like – add mushrooms, bean sprouts, chicken, shrimp, tofu, or any of your other fried rice favorites.

Substitute liquid aminos for the soy sauce to make this gluten free and paleo.

Cauliflower Fried "Rice" Recipe

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Yield: 4 servings

Serving Size: About 1-1/2 cups

Calories per serving: 99

Fat per serving: 2.9g

Cauliflower Fried

Ingredients

  • 1 large head cauliflower (about 4 c), broken into florets
  • 3/4 c onion, diced
  • non-stick spray (I use my misto)
  • 2 eggs, lightly beaten
  • 1/4 tsp sesame oil
  • 1/2 c carrots, 1/4 in diced
  • 1/2 c frozen peas
  • 1/4 c green onions, chopped
  • 1/4 c low-sodium soy sauce
  • Salt and freshly ground black pepper, to taste

Instructions

Pulse cauliflower florets in a food processor and until just barely rice or couscous sized.

Heat a wok or large skillet over medium-high heat and spray with non-stick spray. Add the onions and stir fry until translucent and golden, about 8-10 minutes. Transfer to a bowl and set aside.

Whisk the egg with the sesame oil and add to the wok. Cook, stirring, until just barely cooked through. Transfer to the bowl with the onion and reserve.

Add cauliflower, carrots, peas and green onion. Stir fry 3 minutes over medium high heat. Add the soy sauce, reduce heat to medium low, and cover. Cook another 3 until cauliflower is tender.

Stir in egg onion mixture and cook, stirring, another minute. Season to taste with salt, pepper, or additional soy sauce and serve garnished with green onions.

Nutritional Information

Calories 99
Total Fat 2.9g
Saturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 82mg
Sodium 966mg
Potassium 447mg
Total Carbohydrates 13.1g
Dietary Fiber 4.6g
Sugars 6.2g
Protein 7.2g
Weight Watchers Points: 1
PointsPlus: 2

3.1
https://www.homesweetjones.com/2015/01/cauliflower-fried-rice/

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Filed Under: Entrees: Vegetarian and Vegan, Recipes Tagged With: 40 Minutes or Less, Cheap Eats, Gluten Free, Kid Friendly, Low Calorie, Low Fat, Paleo, Vegetarian

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Comments

  1. Smalls Simonetti says

    January 4, 2015 at 4:57 pm

    I love anything cauliflower and I’ve done something similar to your recipe. Always yummy!

    Reply
  2. marie says

    November 5, 2015 at 1:50 pm

    Thanks, this recipe is wonderful!!

    Reply
    • Maggie Jones says

      November 5, 2015 at 2:09 pm

      Yay! So happy you liked it!

      Reply
  3. k says

    April 29, 2016 at 1:10 pm

    hi what is the serving size?! looks delicious

    Reply
    • Maggie Jones says

      May 1, 2016 at 11:10 am

      Hi Katarina! A serving is 1/4 of the recipe – about 1-1/2 cups give or take. Enjoy!

      Reply

Trackbacks

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