Saturday, March 16, 2013

CAULIFLOWER FRIED "RICE"


Kimberly Cameron, Valencia, CA -
My Healthy Recipe Blog

It's time to slim down for summer!!!!!



One of my favorite healthy recipes is a Cauliflower Fried "Rice" recipe I found for Atkins dieters. The recipe has been tweaked, however, so that it is well-suited for all sorts of low-fat, low-calorie diets. You can cut down even more on fat and calories by using cooking spray instead of oil, but I wouldn't eliminate the oil by 100%!! The grated cauliflower, with the soy sauce and other seasonings, tastes just like fried rice!!! You won’t regret trying this recipe!!!


I use my food processor to grate the cauliflower. It's MUCH faster!! 

Low-Fat, Low-Calorie, Low-Carb 

Serves: 4 (as a side dish); 2 (as meal)
Prep Time: 15 minutes

Cook Time: 20 minutes 
Total Time: 35 minutes

Ingredients:
20-30 ounces fresh cauliflower, grated (1 head)
4 cloves garlic, minced
2 Tbsps cooking oil (use peanut oil, if available)
3-5 Tbsps soy sauce
2 teaspoons sesame oil
3 eggs, beaten
3 green onions, chopped
Dash of crushed red chill pepper or Siracha Hot Chili Sauce
5 ounces mixed veggies, frozen (carrots, corn, peas; or similar)
To make it a meal: add chicken, shrimp or beef (cook separately)
Note: bacon is delicious in this dish!

Directions
1) Heat the cooking oil in a wok or large non-stick skillet on medium to medium-high heat.
2) Begin to stir-fry the frozen veggies for approximately 3-5 minutes. Only slightly defrost them.
3) Add the garlic, then the cauliflower on top. Let sit for a couple minutes then stir-fry until the cauliflower is nearly tender, but not mushy (about 10-15 minutes).
Note: this is a really easy recipe! You can take your time. Start the veggies and then grate the cauliflower. Measure out ingredients as you go. It's delicious, even if it's mushy!
4) Stir the soy sauce and sesame oil into the cauliflower. Add crushed red chili pepper or Siracha, to taste.
5) Push the cauliflower to one side of the pan; pour in the beaten eggs. Lightly scramble the eggs, then mix into the cauliflower.
Note: It takes more time and makes more mess, but it is easier to cook the eggs in a separate pan. If eggs are cooked separately, just add when soy sauce and sesame oil are added in step #4.
6) Add the green onion and any meat. Toss and serve.

The original recipe can be found at: http://www.genaw.com/lowcarb/fried_rice.html


Kim Cameron Valencia CA
My Healthy Recipe Blog