Get able to take advantage of unbelievable fried rice. Besides…with out rice. It’s made with cauliflower!!! Step one is to remodel a head of cauliflower into rice-shaped items. This may be accomplished in a meals processor or grated on a field grater. Made this manner, not solely does the cauliflower style like rice, this dish has all of the fabulous flavors of traditional hen fried rice! I’m not kidding, the outcomes will amaze you. Every very skinny serving has solely 188 energy, and 8g of fats. A should strive!!!
- 1 medium head cauliflower or 1 (16 oz) bag Dealer Joe’s riced cauliflower, see procuring suggestions
- 2 egg whites
- 1 egg
- Cooking Spray
- 1 tablespoon canola oil or olive oil
- 1 teaspoon garlic, minced
- 1 cup cooked hen breast, diced and pores and skin eliminated
- ½ cup sliced scallions (inexperienced onion)
- 1 cup chopped celery
- 1 cup frozen peas and carrots, not thawed, see procuring suggestions
- 3 tablespoons reduced-sodium soy sauce (use wheat-free soy sauce for Paleo or Gluten-free, see procuring suggestions
- 2 teaspoons sesame oil, see procuring suggestions
- Black pepper, to style
-
If you’re utilizing a bag of already ready riced cauliflower, skip this primary step. In any other case, wash and dry the cauliflower. Take away core and coarsely chop into florets. Blot with paper towels to utterly dry. Place half of cauliflower in a meals processor and pulse till the cauliflower is small and has the feel of rice or couscous. Remember to not over course of or it should get mushy. Add to a big bowl. Repeat processing with remaining cauliflower. Or, utilizing the most important holes on a field cheese grater, grate every cauliflower floret into small items, much like the scale of a grain of rice. Put aside.
-
Mix the egg and egg whites in a small bowl. Beat with a fork. Put aside.
-
Coat a big nonstick wok or giant nonstick pan with cooking spray. Add canola oil and warmth over medium-high warmth. Stir in cauliflower rice and garlic. Stir-fry for 3 minutes. Stir more often than not.
-
Add hen and stir-fry for 1 minute. Add in scallions, frozen peas/carrots, (breaking them up) celery, and soy sauce. Cook dinner for about 3 minutes till heated by way of, constantly tossing gently to coat and prepare dinner all substances.
-
Push combination to the edges of wok or pan. Coat the open aspect of pan with extra cooking spray. Add eggs to that aspect of pan. Cook dinner and stir about 1 minute or till the eggs are utterly cooked. Combine eggs into cauliflower combination. Add sesame oil, somewhat black pepper, and stir fry substances all collectively.
-
Serve instantly or retailer leftovers in fridge for as much as 2 days. This dish freezes nice, too.
Cauliflower rice is wonderful! It’s gentle and fluffy. It takes 5 minutes to make. It might probably exchange couscous or rice in any dish, sizzling or chilly.
1 head cauliflower, shredded into very small items makes about 4-5 cups cauliflower rice.
Procuring Ideas
If in case you have a Dealer Joe’s in your city, they promote a 16-ounce bag of riced cauliflower. You’ll like it. It saves you numerous time, not having to prep the cauliflower.
As well as, many supermarkets, Goal and Walmart carry Inexperienced Big’s cauliflower rice within the produce part.
Sesame oil is bought in most supermarkets within the Asian part. I purchased mine at Dealer Joe’s.
Frozen baggage of the mixture of peas and carrots can be found in most supermarkets.
If you’re on a Paleo weight loss program or Gluten-free, use a wheat-free soy sauce. Examine these out: San-J Natural Tamari Soy Sauce or Wan Ja Shan Natural Tamari Soy Sauce.
Prep Ideas
For those who don’t have a meals processor, you should utilize a field cheese grater or primary small cheese grater to create small “grains” of cauliflower rice for the recipe.
WW Freestyle SmartPoints 2-Blue
WW SmartPoints 3-Inexperienced
WW PointsPlus 5
| SKINNY FACTS: for 1 serving (1½ cups) 188 energy, 8g fats, 1g sat. fats, 70mg chol, 16g prot,14g carbs, 6g fiber, 575mg sod, 1g sugar |
| FACTS: for Freestyle SmartPoints 58 energy, 1g sat. fats, 0g sugar, 1g protein |
Serving: 1.5cupsEnergy: 188kcalCarbohydrates: 14gProtein: 16gFats: 8gSaturated Fats: 1gLdl cholesterol: 70mgSodium: 575mgFiber: 6gSugar: 1gBlue Good Factors: 2Inexperienced Good Factors: 3Plus Factors: 5
