Cauliflower fried rice is a healthier and more nutritious alternative to the regular fried rice. A cup of cooked cauliflower rice contains 29 calories, which is about 23 calories per 100g. On the other hand, a cup of white rice contains 242 calories, which is about 130 calories per 100g. Cauliflower rice also contains just 7.5g of carbs, while white rice contains 54g!
You can definitely see the difference and tell which is the healthier option. Check out the recipe below on how to make your cauliflower fried rice.
1 medium head (about 24 oz) cauliflower, rinsed
1 tbsp sesame oil
2 egg whites
1 large egg
pinch of salt
1/2 small onion, diced fine
1/2 cup frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 tbsp soy sauce, or more to taste
Remove the core and let the cauliflower dry completely.
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.
Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
Heat a large saute pan or wok over medium heat and spray with oil.
Add the eggs and cook, turning a few times until set; set aside.
Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.Raise the heat to medium-high.
Add the cauliflower “rice” to the saute pan along with soy 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.
Add the egg then remove from heat and mix in scallion greens.