Cauliflower “Fried Rice” and Mixed Vegetables

Name: Cauliflower “Fried Rice” and Mixed Vegetables
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Asian, Chinese
Ingredients: 1 tablespoon + 1 teaspoon sesame oil; 1 cup chopped scallions, white and green parts separated; 2 cloves garlic, minced; 1 teaspoon grated fresh ginger; 1 red bell pepper, chopped; 1 cup frozen shelled edamame, thawed; 1 cup mushrooms, sliced; 4 cups fresh or frozen riced cauliflower (see Tip); 2 egg whites, whisked; 1 large egg, beaten; 1 tablespoon reduced-sodium soy sauce; 1 tablespoon balsamic vinegar; Pinch of red pepper flakes; ¼ cup chopped peanuts or cashews

6 steps

Prep:10minCook:15min

Riced cauliflower is a true waistline and heart health saver for fans of Chinese fried rice. So much healthier than refined carbohydrate- and unhealthy fat-laden traditional fried rice, this nutritious version is packed with fiber-rich vegetables and protein. To keep sodium in check, the vegetables are cooked in flavorful sesame oil with a touch of balsamic vinegar and soy sauce, which complements the earthy taste of the cauliflower. Cook this like you would any stir-fry using a very hot skillet or wok while stirring quickly. Super delicious and quick to prepare, mix up the vegetables based on your personal preferences.

Updated at: Wed, 29 May 2024 22:31:13 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories195.1 kcal (10%)

Total Fat10.6 g (15%)

Carbs15.4 g (6%)

Sugars6.4 g (7%)

Protein13.4 g (27%)

Sodium198.1 mg (10%)

Fiber6 g (21%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tablespoonsesame oil

1 cupscallions

chopped, white and green parts separated

2cloves garlic

minced

1 teaspoonfresh ginger

grated

1red bell pepper

chopped

1 cupfrozen shelled edamame

thawed

1 cupmushrooms sliced

4 cupsriced cauliflower

1 tablespoonreduced-sodium soy sauce

1 tablespoonbalsamic vinegar

red pepper flakes

¼ cupchopped peanuts

or cashews

Instructions

Step 1

In a large wok or nonstick skillet, heat 1 tablespoon of the sesame oil over medium-high heat. Add the scallion whites, garlic, and ginger and cook, stirring often, until fragrant but not browned, 2 to 3 minutes.

Step 2

Add the bell pepper, edamame, and mushrooms and cook until the pepper is softened, about 2 minutes. Add the cauliflower rice, stir to combine, and stir-fry quickly to cook the cauliflower to a soft but not mushy texture, 5 to 7 minutes.

Step 3

Make a well in the center of the vegetables. Reduce the heat, add the remaining 1 teaspoon sesame oil to the center, and add the egg whites and whole egg. Stir gently and constantly until the eggs are fully cooked, then stir together with the cauliflower rice.

Step 4

Stir in the scallion greens, the soy sauce, balsamic vinegar, and pepper flakes and cook for 1 minute.

Step 5

Serve garnished with chopped nuts.

Step 6

TIP: While riced cauliflower is readily available, a time saver and budget friendly, you can certainly start with a head of cauliflower and rice it using a food processor. Simply cut the florets from the stem into 1-inch pieces. Add them to a food processor and pulse until small pieces form, scraping the sides of the bowl as needed.