Cauliflower Fried Rice

Cauliflower fried rice is light and full of flavor yet intensely satisfying. The mix can be separated into portions before cooking and then frozen for later use. It only takes 15 minutes to make and will work on its own or as a nutritious side dish.

It’s high in protein, fiber, vitamins A, C, K, folate and thiamin.

Add an egg: Once the rice is ready don’t turn off the heat. Make a well in the middle of the pan and break an egg into it. Scramble it as it cooks with a spatula, break it up and combine with the rice for additional protein content, vitamins D and B12.

Note: skip the salt if you are using a salty soy sauce.

1 medium cauliflower
1 cup frozen green peas
1 cup frozen corn
1 carrot
1 ½ tablespoons soy sauce (optional)
1 tablespoon olive oil
1 teaspoon salt
Makes 2 portions
278 Calories per portion
Protein 13.4g
Carbohydrates 44.4g
Fat 8.5g
Fiber 13.9g
Calcium 94mg
Iron 5mg
Potassium 1388mg
  1. Use a hand grater or food processor (on pulse setting) to confetti cauliflower.
  2. Finely chop or grate the carrot.
  3. Transfer cauliflower, grated carrot, peas and corn to a deep pan, add ½ cup of water and mix. Cover the pan with a lid and saute for 5 minutes over medium heat. Lift the lid and stir-fry for another 5 minutes.
  4. Add soy sauce, olive oil, season with salt and pepper. Toss and serve.

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