It’s a staple on Chinese restaurant menus the world over, and for good reason.
There’s just something about that combination of salty soy sauce, starchy rice, and sweet vegetables that is undeniably delicious.
However, typical fried rice is also full of simple carbs and greasy oil… both of which will help you pack on pounds!
I’ve come up with a quick, easy, and healthy alternative that provides the taste and feel of fried rice – without the extra fat and carbs.
Let’s check it out!
Rice, rice, baby
Have you ever heard of riced cauliflower?
You have now!
It’s cauliflower that has been milled through a ricer. Hence the name.
Think of it as cauliflower that has been chopped up into tiny little rice-sized pieces.
Using riced cauliflower is an easy way to lighten up a traditional rice dishes. Including fried rice!
Plus, this recipe is ready in a snap. It’s great as a vegetarian lunch, or a quick side dish.
What you’ll need
- 1/4 cup egg white substitute (Or 2 egg whites)
- 10-ounce bag of frozen mixed vegetables (I prefer the steamable kind)
- Soy sauce to taste (Probably about 1/4 cup)
- 10-ounce bag of frozen riced cauliflower (Again, I prefer the steamable kind)
- 2 tbsp. olive oil
This recipe makes about 4 1-cup servings.
A little note here about the veggies. Traditionally, fried rice includes only peas and carrots. I choose to use a variety of veggies that includes corn and green beans. I do this for color, flavor, and added nutritional benefits.
That’s just me, though. Do what works for you!
How it’s done
Start by heating 2 tbsp. of your favorite olive oil in a pan over medium heat.
While the oil is warming up, pop the frozen veggie steamer pouch in the microwave, and cook according to the instructions.
Once the veggies are done, microwave the cauliflower steamer pouch as well, according to the instructions.
While the cauliflower is steaming in the microwave, add the mixed veggies to the pan.
Sauté them in the oil over medium heat for about 30 seconds.
Next, create a little well in the center of the pan for the egg whites.
It’s sort of like clearing the dance floor so the eggs can do their thing!
Add 1/4 cup egg white substitute, or 2 egg whites, to the pan.
Scramble those eggs!
Once they’re just about set up, go ahead and stir the veggies in.
By now, the microwave should be beeping to let you know that the cauliflower is done.
Dump it right in!
Doesn’t it look fluffy and beautiful?
Add the soy sauce.
I would start with no more than 1/4 cup of soy sauce. You may want to start with even less than that.
Remember, you can always add more to taste. But it’s really difficult to fix a dish after too much salt (In this case, soy sauce) is added!
Finally, give everything a good stir, and you’re done!
See? Ridiculously easy!
Make it your own
The versatility of this recipe is amazing. You could add chicken for some protein, or even tofu. You could also use traditional stir-fry vegetables for a different spin.
The long and short
Regardless of how you change it up, this dish satisfies the craving for comforting Chinese food, while remaining completely guilt-free.
Even my cat thought it looked tasty!
Actually, it was more that she wanted to involve herself in the photo shoot.
If you have a cat, you’ll understand.
Have you ever tried riced cauliflower?
What other dishes could it be used in, as a substitute for rice?
Let me know in the comments below!