Recipe Details

CAULI FRIED RICE

CAULI FRIED RICE

25 Jun 2019 54 Views

Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients. It has several properites that helps in weight loss, it is low in calories so it can serve as a substitute for high calorie food, such as rice, semolina etc. Cauliflower “Fried Rice” which replaces rice with cauliflower is my favorite low-carb side dish when I’m craving Chinese take-out!


Method

  1.   Remove the core and let the cauliflower dry completely.
  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  3. Beat egg in a small bowl and add salt.
  4. Heat a large saute pan or wok over medium heat and spray with oil.
  5. Add the beaten egg and cook, turning a few times until set; set aside.
  6. Add oil and garlic, ginger saute onions, spring onion whites, peas and carrots about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
  7. Add the cauliflower "rice" to the saute pan along with soy sauce, chilli sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  8. Add the scrambled egg then remove from heat and mix in spring onion greens.

Ingredients

Cauliflower – 150 gms, rinsed

Egg – 1no

Onion – ½ small, diced fine

Peas – 40gms

Carrot – 40gms

Spring onions – 1- 2 stalks diced, whites and greens separated

Oil – 2 tsp

 Garlic - 3 cloves, minced

Ginger paste – 1 tsp

Chilli paste – 1tsp

Soy sauce – 2 tsp

Salt to taste

 

 


Nutritive Value

ENERGY : 305 kcals

PROTEIN : 13 gms

CARBOHYDRATES : 16 gms

FATS: 16.8 gms