Healthy Cauliflower Fried Rice

Name: Healthy Cauliflower Fried Rice
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Chinese
Ingredients: vegetable oil to coat the pan; 1 yellow onion, sliced; 2 cloves of garlic, sliced; 1 cup broccoli, chopped, florets and stem; 2 medium carrots, chopped; 1/2 cup sliced mushrooms; 1 cup frozen cauliflower rice; 2 eggs; Salt and pepper to taste; dash of msg; Dash of soy sauce; dash of rice vinegar; Dash of sesame oil; 1 spring onion, finely chopped, to garnish

8 steps

Prep:10minCook:10min

A healthy alternative for delicious fried rice.

Updated at: Thu, 17 Aug 2023 09:47:54 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories209.2 kcal (10%)

Total Fat12 g (17%)

Carbs17.6 g (7%)

Sugars8.1 g (9%)

Protein10 g (20%)

Sodium567.4 mg (28%)

Fiber5.3 g (19%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 cupbroccoli

chopped, florets and stem

2carrots

medium, chopped

½ cupmushrooms

sliced

1 cupfrozen cauliflower rice

finely chopped, to garnish

Instructions

Step 1

Heat a wok or skillet on medium-high heat and coat with a touch of vegetable oil.

Step 2

Add onion, garlic, carrot and broccoli, as well as some salt and msg.

Step 3

Stir-fry for 3-4 minutes until the veggies lose their raw edge and the garlic becomes fragrant. It's useful to also get some color on them at this point.

Step 4

Add the mushrooms and stir fry for an additional minute to cook.

Step 5

Pull the veggies to the side of the pan and add frozen cauliflower rice. Stirfry on high-heat for another 2-3 minutes until the rice is cooked.

Step 6

Pull everything to the side of the pan and add 2 beaten eggs, seasoned with salt and pepper to the empty side. Cook for 30 seconds, breaking them apart, then mix them with the rest of the rice to finish cooking.

Step 7

Add soy sauce, rice vinegar and sesame oil to finish. Turn off the heat.

Step 8

Serve with chopped green onion and enjoy!