Chris' Recipes

Bon Appetite!

Cauliflower “Fried” Rice

Written By: Chris - Apr• 10•17

Bill and I  have been trying to cut back on carbohydrate-containing foods.  I’m sure you’ve been seeing Cauliflower as a huge food trend lately?  Well, I’ve been using it to replace white rice, a controversial food.  On the one hand, some nutritionists call it an empty source of calories and recommend avoiding it while others consider it a “safe” starch and say it is ok to eat in moderation.

It can be confusing, but there are reasons why we try to avoid carbohydrates such as rice, which has no fiber.  Did you know that rice cannot be digested before it is thoroughly cooked?  When it is cooked it becomes sugar and spikes circulating blood sugar within half an hour; almost as quickly as it would if you ate a sugar candy.  It can fill you up long before your blood sugar spikes because the fiber bulks and fills up your stomach and since white rice doesn’t have fiber, you tend to eat more of the calorie dense food before you get filled up.  Besides all of that cauliflower is good for you.  Studies show strong nutrient richness in both raw and cooked cauliflower.  It is high in nutrients like vitamin C, is a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

This dish is really flavorful and while the texture is great, it tastes fantastic!  One wouldn’t even know you’ve skipped the rice!

Ingredients:

1 Head cauliflower, medium with stem removed (about 3 or 4 Cups)
1 Tablespoons Canola Oil
2 Tablespoons Sesame Oil
1 Onion, medium chopped
2/3 Cup Carrots, chopped
2/3 Cup Celery, chopped
1/2 Cup of Peas, frozen
Other vegetables like red bell pepper, mushrooms, cabbage, etc. can be used! 

3 Garlic Cloves, pressed
2 Tablespoons dried Ginger
4 to 5 Tablespoons 5 Spice
1/4 Cup Soy Sauce, plus more for serving, optional
Salt & Pepper, to taste
1 cup frozen mixed peas and carrots, thawed
3 Green Onions, thinly sliced
2 Eggs, scrambled (or Egg Beaters)
Cooked Ground Turkey, left over Pork Tenderloin or chicken, chopped, optional

I’ve recently prepared this twice.  The first time I used the food processor to “rice” the cauliflower.  More recently, I used the pre-packaged cauliflower that was already done for me that I found at Costco!

If you buy the whole head, start by cutting the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until coarse in texture, like rice.

 

Otherwise, just open the package of riced cauliflower that you purchased!

 

Chop and prepare your veggies of choice.

 

Heat a wok or large skillet over medium-high heat.  Add the canola oil and saute the onions, celery, and carrots until they start to become soft and translucent.  Add the garlic and cook for about a minute before adding the cauliflower.  Continue to stir fry until all of the vegetables are tender about 5 to 10 minutes.  If using peppers and/or peas, I tend to wait and add them last since they cook quickly.  As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl along with the spices befor stirring it into the cauliflower mixture.

 

You can either cook the eggs in a separate pan and later transfer them back into the stir fry, or create a well and cook them in the center and then stir them in.  If adding mushrooms, I recommend cooking them separately to thoroughly brown before mixing them in.

 

Stir in the green onions and cooked meat if desired and serve with hot sauce and additional soy sauce if desired.

I served this dish with a sprinkle of sesame seeds and a beautiful, crisp Chardonnay by Charles Krug.

Enjoy!
Cheers!
~Chris

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