Light and Satisfying: Cauliflower Fried Rice
In today’s culinary adventure, I’m excited to share a delightful twist on a traditional favorite: Cauliflower Fried Rice. This dish packs all the flavor of classic fried rice with a fraction of the carbs, making it a perfect choice for those watching their carbohydrate intake or anyone looking for a lighter meal option. My version incorporates a blend of savory sauces and fresh vegetables, ensuring that you won’t miss the rice one bit. Let’s get into how you can whip up this quick and easy dish that’s both nourishing and satisfying.
Ingredients
- 10 ounces frozen cauliflower
- 1/2 cup frozen peas and carrots
- 2 stalks green onion, chopped
- 1/4 cup diced yellow onion
- 1 large egg
- 2 teaspoons minced garlic
- 2 tablespoons soy sauce
- 1 teaspoon oyster sauce
- Salt and pepper to taste
Directions
- Prep the Ingredients:
- Microwave the frozen cauliflower for slightly more than half the recommended time. Carefully cut open the bag and squeeze out as much water as possible. This prevents your fried rice from becoming soggy.
- Lightly cook the frozen peas and carrots to thaw. Drain well and set aside with the diced onions and green onions.
- Make a Sauce Slurry:
- In a small bowl, mix the soy sauce and oyster sauce together. This will be added to the cauliflower rice later to infuse it with flavor.
- Cook the Dish:
- In a pan or wok over medium heat, add a bit of vegetable oil. Scramble the egg until fully cooked, then remove it from the pan and set aside.
- Add a little more oil to the pan, then sauté the diced onion, green onion, minced garlic, peas, and carrots. Season with salt and pepper. Cook until the onions are translucent.
- Increase the heat to medium-high and add the cauliflower rice. Break apart any clumps and stir-fry for about 1 minute.
- Quickly pour in the sauce slurry, stirring rapidly to coat the cauliflower evenly before the sauce evaporates.
- Reduce the heat to medium, return the scrambled egg to the pan, and add the cooked vegetables. Mix everything well and cook for an additional minute to blend the flavors.
Nutritional Information
- Prep Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
- Calories: 120 kcal per serving
- Servings: 2
Serving Suggestions
This Cauliflower Fried Rice is wonderfully versatile. Serve it as a main dish with some grilled chicken or tofu for added protein, or use it as a hearty side to complement a larger meal. It’s perfect for a quick lunch or a simple, healthy dinner.
Why You’ll Love It
- Health-Conscious: Low in calories and carbs, high in flavor.
- Quick and Easy: Ready in just 25 minutes, this dish is perfect for busy weeknights.
- Adaptable: Easily customize with different veggies or proteins to keep it exciting.
Enjoy this guilt-free Cauliflower Fried Rice any day of the week for a meal that’s satisfying, delicious, and easy on your waistline!
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Cauliflower Fried Rice
- Total Time: 25 minutes
- Yield: 2 1x
Description
Cauliflower Fried Rice is a delicious and healthy alternative to traditional fried rice, offering all the flavor without the carbs. This dish is perfect for those looking to enjoy a light yet satisfying meal. The combination of cauliflower rice with peas, carrots, onions, and a savory soy and oyster sauce blend creates a delightful mix of textures and tastes.
Ingredients
10 ounces frozen cauliflower
1/2 cup frozen peas and carrots
2 stalks green onion, chopped
1/4 cup diced yellow onion
1 large egg
2 teaspoons minced garlic
2 tablespoons soy sauce
1 teaspoon oyster sauce
Salt and pepper to taste
Instructions
Prep the cauliflower rice, peas, and carrots: If using fresh cauliflower, refer to instructions for making cauliflower rice. For this recipe, I use frozen cauliflower. Microwave the bag for slightly more than half the recommended time. This helps to avoid burning your hands when squeezing out the excess water. Cut the top or a corner of the bag and squeeze out every bit of water you can. The rice may clump together, which is desirable. Set aside when done.
Cook the peas and carrots from frozen, just enough to remove the ice. Drain them and place in a bowl with the diced onions and green onions. Prepare a slurry using the soy sauce and oyster sauce. (See notes for alternatives or questions.)
Cook the fried rice: In a pan or wok on medium heat, add a little vegetable oil and scramble the beaten egg. Remove the scrambled egg from the pan and set aside.
Add a little more oil to the pan, then add the diced onion, green onion, minced garlic, peas, and carrots. Season with salt and pepper to taste (starting with about 1/4 teaspoon each).
Once the diced onion is translucent, remove all the veggies from the pan.
Turn the heat up to medium-high, add a little oil, and place the cauliflower rice in the pan. Break apart any clumps and cook for about 1 minute. Add the slurry of soy sauce and oyster sauce, quickly mixing it into the rice before it evaporates from the heat. Ensure the rice is evenly coated.
Lower the heat and toss the scrambled egg and cooked veggies back into the pan. Mix well and cook for about a minute. Remove from heat and serve.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Nutrition
- Calories: 120