Joy Bauer Weight Loss

RecipeCauliflower “Fried” Rice

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Nutrition Facts
Amount per Serving
  • Calories: 150
  • Protein: 11 g
  • Total Fat: 6 g
    • Unsaturated Fat: 5 g
    • Saturated Fat: 1 g
  • Cholesterol: 45 mg
  • Total Carbohydrate: 17 g
  • Dietary Fiber: 2 g
  • Total Sugar: 8 g
    • Natural Sugar: 8 g
    • Added Sugar: 0 g
  • Sodium: 490 mg

This simple Cauliflower “Fried” Rice dish is a snap to make and can be served as a side or an entrée with the quick addition of some leftover rotisserie chicken. I recently whipped it up for a bunch of kids and there wasn’t a crumb left once everyone was finished. Success!

  • Prep time
  • Total Time
This recipe makes 4 servings
Ingredients:
  • 1 large egg, lightly beaten
  • 2 large egg whites, lightly beaten
  • Salt to taste
  • ½ yellow onion, finely diced
  • 1 bunch scallions, diced, whites and greens separated
  • ½ to 1 cup shelled edamame
  • 1 large red bell pepper, finely diced
  • 2 garlic cloves, minced (or ¼ teaspoon garlic powder)
  • Optional ½ cup frozen peas and finely diced carrots
  • 24 ounces cauliflower rice (about 7 cups worth)
  • 1 tablespoon sesame oil
  • 4 tablespoons low-sodium soy sauce (or more to taste)
  • Optional 2 cups shredded rotisserie chicken breast
  • Optional hot sauce and red pepper flakes
Preparation:

Liberally coat a large skillet with nonstick oil spray and warm over medium heat. Add eggs and egg whites and cook until firm. Season with salt and chop into small pieces with spatula or wooden spoon. Set aside.

Reapply oil spray and add onions, scallion (whites only), edamame, bell pepper, garlic and optional peas and carrots. Sauté for about 4 to 5 minutes until soft.

Add the cauliflower “rice” to the sauté pan along with sesame oil and soy sauce. Mix, cover and cook approximately 5 to 8 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.

Add the egg (and optional shredded chicken), mix throughout, then remove from heat and mix in scallion greens. If you’d like to kick up the heat, serve with optional hot sauce and crushed red pepper flakes.

Makes 4 servings; about 1½ cups per serving without chicken or 2 cups per serving with chicken. 

Note: Optional chicken adds about 90 calories, 1 g fat (.5 g saturated) and 19 g protein per serving

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Nutrition analysis courtesy of Genesis® R&D