HEALTH EXPERT, JOY BAUER
Satisfy a hankering for fried rice while devouring tasty veggies with fewer carbs and more nutrients thanks to this clever cauliflower swap!
CAULIFLOWER “FRIED” RICE
CAULIFLOWER “FRIED” RICE
PREP TIME 10 MIN. – COOK TIME 15 MIN. READY IN 25 MIN. – MAKES 10 CUPS
3 large eggs, lightly beaten Pinch salt and pepper ½ (~¾ cup) onion, finely diced
4 scallions, diced, whites & greens separated 1 large red bell pepper, finely diced 1 cup sliced shiitake mushrooms, optional ½ tsp garlic powder 1 tsp ginger powder 1 cup shelled edamame, thawed
3 cups frozen mixed peas, carrots & green beans, thawed 24 oz (~7 cups) cauliflower rice, uncooked* ¼ cup soy sauce (more to taste) 1 tbsp rice vinegar 2 tsp sesame oil Optional sesame seeds, red pepper flakes or hot sauce for heat.
*To make your own cauliflower rice, add cauliflower florets to a food processor (working in small batches) and gently pulse to create rice-like pieces.
STEP 1 Liberally coat a large, deep skillet with nonstick oil spray and warm over medium heat. Add eggs and scramble until firm. Season with a pinch of salt and black pepper, and chop into small pieces with spatula. Transfer to a plate and cover to keep warm. STEP 2 Reapply oil spray to skillet and turn heat to medium-high. Add onion, scallion (whites only), bell pepper, optional mushrooms, garlic and ginger. Sauté 4 to 5 min. until onion and pepper are soft. Mix in thawed edamame along with peas, carrots and green beans. Stir for about 1 min. STEP 3 Add cauliflower rice to sauté pan along with soy sauce, rice vinegar, and sesame oil (it will be very full). Mix carefully, cover and cook for about 8 min., stirring every 2 min., until cauliflower is tender-firm. STEP 4 Mix in egg then remove from heat and stir in scallion greens. Season with additional soy sauce to taste, and sprinkle optional sesame seeds over top. To kick up the heat, serve with hot sauce and red pepper flakes.
PER ONE-CUP SERVING: 120 CALORIES, 3.5G FAT, 1G SATURATED FAT, 70MG CHOLESTEROL, 250MG SODIUM, 16G CARBOHYDRATE, 5G FIBER, 6G SUGAR (6G NATURAL, 0G ADDED) 8G PROTEIN
36 MAY/JUNE 2023
SAVORYONLINE.COM Photo credit: Lucy Schaeffer
JOY BAUER MS, RDN, CDN
Nutrition/health expert for NBC’s TODAY show and
#1 New York Times bestselling author. For delicious recipes, follow her on social media!
JoyLBauer @joybauer @joybauer
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