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Cauliflower Fried Rice

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Cauliflower Fried Rice

Healthy, Low-Starch and YUM!

I crave fried rice! I crave it and I eat it and then zzzzz I hit the wall. All of that starch can really be a drag, not to mention the calorie bomb. Here’s a really tasty alternative that will satisfy your take-out craving without negating your workout or that salad you had for lunch.

It’s a kid-friendly dish too! Make it for the family and let them try it before you tell them what it is. The sweet and snap of the carrots and peas is a nice compliment and good for the younger critics, but if you want to amp up the veggies you can use broccoli, snap peas, asparagus, mushrooms, anything you want- just make sure you chop it all up really small so it maintains the fried rice texture.


What You Need:


  • 1 large head of cauliflower (chopped)
  • 1 clove garlic, minced
  • ½ shallots, minced
  • ½ cup of frozen peas and carrots, thawed
  • ½ cup of frozen organic corn, thawed *(corn is on my ‘organic or bust’ list)
  • 2 Tablespoon of sesame oil *(TOASTED sesame oil will lend the dish a really great peanut sauce flavor)
  • 2 Tablespoon low-sodium soy sauce
  • Chopped Scallions to garnish
  • Cracked pepper to taste

What You Do:

  1. Preheat oven to 375 Degrees Fahrenheit
  2. Chop the cauliflower into small florets and put them into a food processor
  3. Pulse until it's small and looks like rice
  4. You may need to scrap the sides of the food processor once
  5. In a bowl combine the cauliflower rice, sesame oil, garlic, shallots
  6. Spread the cauliflower on a large baking sheet and roast for 8 minutes
  7. Stir, spread again and roast for another 8 minutes
  8. Add the veggies to the cauliflower rice and stir. Roast for an extra couple of minutes
  9. Pour the soy sauce and stir.
  10. (Add scrambled egg if you wish)










If you prefer this can be easily made in a skillet. Just saute the cauliflower rice with the onions and garlic until soft. Then add the rest of the ingredients.


This is meant to be a side dish but you can certainly add in some chopped chicken or shrimp and make it an entree. And if you like the dish, you can repeat it with a different theme. Make a cajun “rice” with sausage and shrimp or a cilantro lime ‘rice’ with beans if you wish.


Bon Apetit!


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