Health Scoop

How to Make Healthy Cauliflower Fried Rice

I CONFESS. CAULIFLOWER has never really been my go-to when it comes to side dish choices. Something about the texture and the shape just reminds me of the neuro part of my anatomy lab in med school. That said, catching a glimpse of a recipe for ‘cauliflower fried rice’ over someone’s shoulder the other day that looked nothing like the brainy vegetable, intrigued me. I mean if I am to get on a pedestal about trying something before you knock it when discussing dietary lifestyle modification with patients, I should really practice what I preach, right?

So last weekend, cauliflower fried rice made its debut in our lives, and we think we might keep it.

Here is why cauliflower came out of the doghouse in my book:

  • It is a cruciferous veggie. This means it contains glucosinolates that break down into compounds that protect cells from DNA damage.
  • It’s related to kale. (Other veggies in this genre include the likes of brussels sprouts, arugula, bok choy, broccoli, cabbage, kale, and radish.)
  • It’s full of fiber;
  • and low in calories;
  • and if you’re folate happy, it’s full of it.
  • It is a fantastic carb alternative. (I am not against carbs by any means. In fact if you really are craving carbs, go crazy for a hot second because you’ll inevitably just end up still craving them after you eat everything else that you own. On the days when you kind of want to go light, it’s perf…)

For the base:

– 1 head cauliflower chopped into fiorets and a food processor OR bagged cauliflower rice (Yes! They sell it in the produce section. Very exciting.)

– stir fry mix (broccoli, snap peas, carrot slices)

– 1/2 a large yellow onion

– 2 eggs

– 1 TB sesame oil (crucial to keep the flavor)

For the sauce:

– a dash of ground ginger and red pepper flakes

– 1 TB brown sugar

– 1/4 cup soy sauce

What to do:

  1. Heat a skillet, heat the sesame oil
  2. Whisk the soy sauce, brown sugar, ginger, red pepper flakes and set aside
  3. Add the onions to the skillet, then the stir fry veggies and cook for about 2-3 minutes
  4. Beat the 2 eggs in a separate bowl, slide the veggies in the hot pan to the side while cooking and scramble the egg, then incorporate the egg with the veggies
  5. Stir in the cauliflower rice and pour the soy sauce mixture over it, cooking for another 4- 5 minutes so the veggies absorbs the flavor.

150 calories per serving. Miraculous cruciferous?

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  • Reply
    November 30, 2017 at 7:11 pm

    I love the recipe. PIckled cauliflower is also yummy! Great side dish when you eat meat 🙂

  • Reply
    Alex Summers
    November 30, 2017 at 11:44 pm

    This is a legit dish? I can try this at home later. Bookmarked. Thanks for sharing.

  • Reply
    December 1, 2017 at 12:02 am

    Thanks for sharing this recipe! I am not much of a cauliflower-eater but this recipe looks good. Will definitely try this at home.

  • Reply
    December 1, 2017 at 12:25 am

    Cauliflower also resembles broccoli. My 5-year old niece loves them both (quite surprisingly for a child to like them,eh? Haha!) This is a healthy meal perfect this weekend over breakfast! Thank you for the idea! 🙂

  • Reply
    December 1, 2017 at 1:46 am

    I haven’t tried to make one but it is a definitely a healthy alternative. I have friends who do it who have turned vegan but I can’t seem to take myself away from imagining the texture. Will brave it for 2018!

  • Reply
    Justine Alodia
    December 1, 2017 at 9:48 am

    Cauliflower is indeed an overlooked vegetable. Thank you for sharing this recipe! The real winner is that, as you’ve mentioned, it’s a fantastic carb alternative and only a 150 calories!

  • Reply
    December 1, 2017 at 8:21 pm

    It is not everyday that you find such a healthy recipe. I will definitely incorporate it on my diet as am trying to cut some weight.

  • Reply
    December 1, 2017 at 9:58 pm

    I love fried rice because my grandma makes it every breakfast. She adds different things to it so that it doesn’t become boring. I haven’t tried it with cauliflower though. I guess I have to try it to know whether it’s good or not.

  • Reply
    December 1, 2017 at 11:08 pm

    Thanks for the wonderful recipe! I’ve finally decide last week that I should eat vegetables and try to be a little more healthy and this recipe of yours really helped me start up. Thank you!

  • Reply
    December 2, 2017 at 1:12 am

    Sounds yummy, i tried cauliflower once, it was amazing but i eat it all alone, the rest just preferred other meals. This is a fresh twist i am sure to try out and see how it goes. Thanks for the recipe.

  • Reply
    December 2, 2017 at 1:14 am

    Cauliflower is an amazing meal and your recipe is so simple and to the point its something i am looking forward to try.

  • Reply
    December 2, 2017 at 2:49 am

    Cauliflower is one of my favorite veggies. I never tried it as a fried rice. Thanks for sharing this wonderful recipe!

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