A clean eating, low carb and healthy dinner recipe all made in just one pan! This easy recipe is packed full of flavor, yet completely guilt-free.
byLilly
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Quick & Easy Cauliflower Fried Rice Recipe
If you’re looking for healthy dinner recipes, this cauliflower fried rice is not only incredibly simple to make in just one pan, it’s absolutely delicious! I’d venture to say that it’s better than Chinese take-out, and yet it’s healthy, low carb, keto friendly, vegetarian and made with just a few cheap ingredients. What more could you ask for?
Frozen cauliflower rice is one of my favorite dinner staples because it’s so versatile and can be enjoyed with just about everything. The taste itself is so mild that it simply absorbs the flavor of whatever you add to it.
This cauliflower fried rice can be enjoyed as a yummy vegetarian main dish, or you can add the protein of your choice such as chicken, steak or shrimp. I like to make a large batch, and then eat it leftover for lunch the next few days. It’s definitely a great recipe for weekly meal planning!
Step 1Cook the frozen cauliflower rice according to the package directions and then set it aside to let the steam dissipate while you dice your onion and carrots.
Step 2Once you’ve got everything ready for your pan, cook the diced onions and carrots with a little bit of olive oil over medium/high heat for about 5 minutes or until they become tender. Add the garlic once they are close to being done, and then mix in the precooked cauliflower rice and frozen peas. Stir and allow the mixture to heat through for a few minutes.
Step 3Make a hole in the middle of the mixture so that you can see the bottom of the pan. Crack the eggs and stir them until scrambled.
Step 4Mix everything together and then stir in the soy sauce and toasted sesame oil.
I eat this yummy low carb cauliflower fried rice quite often as a main dish because it’s very filling just on its own, but it can also be served with your favorite protein like chicken, steak, shrimp, or fish.
If you're looking for healthy dinner ideas, this "fried rice" is quick, easy, low carb, delicious and made in just one pan! Enjoy this vegetarian dish as a meal or as a side dish with chicken, steak or shrimp.
Cook the frozen cauliflower rice according to the package directions; open the bag and set it aside to allow the steam to dissipate.
In a large pan or wok, heat the olive oil over medium/high heat. Add the diced onions and carrots and cook until tender (about 5 minutes).
When your onions and carrots are close to being done, add the minced garlic and allow it to cook for about 1 minute. Stir in the frozen peas and pre-cooked cauliflower rice and cook for an additional few minutes or until the peas are warmed through.
Make a hole in the middle of your mixture so that you can see the bottom of the pan. Crack your eggs and cook them until scrambled, then stir to combine with everything else.
Stir in the sesame oil and soy sauce. I think about 2 tbsps is perfect, but start with less and do a taste test if you're salt sensitive.
Serve warm with toasted sesame seeds and store any leftovers in the fridge for up to 4 days.
Notes
Is cauliflower fried rice freezer friendly? Yes! It can be stored in the freezer for up to a few months. It's best to thaw it out the day before, and then warm it back up in a pan.
Can I use fresh cauliflower rice instead of frozen? Absolutely! Once your diced onions, carrots and garlic are tender, add the uncooked cauliflower rice and peas to the pan, place the lid on, and allow it to steam and cook for about 5 minutes.
If you're really strict with your diet, you can leave the carrots out of this recipe to lower the carbs.
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Don’t forget to pin and save this healthy dinner recipe for later! 🙂
With only 5 grams of carbs (3 grams net carbs) per cup, yes: Cauliflower rice is keto. Normal portions of cauliflower rice are unlikely to kick you out of ketosis, especially if you consume them with plenty of healthy fat.
Both of these factors may reduce your calorie intake ( 4 ). In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).
One cup of plain fried rice prepared with white rice, vegetable oil, and no additional ingredients contains about: 242 calories. 8 grams of fat. 41 grams of carbohydrates.
If cauliflower is your only carb source other than eggs, you won't be able to eat enough cauliflower to snap out of ketosis. It will take at least a portion the size of your head. Not a cauliflower's head.
The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.
If you are a big fan of rice bowls, swap the rice base with healthy cauliflower rice. Using cauliflower rice, which is rich in fibre, will benefit weight loss. Moreover, the cauliflower will give you additional nutrients, making your meal healthier without sacrificing the flavour and taste.
Cauliflower rice is a low-carb alternative to traditional rice that may benefit people with diabetes. Also, it has a lower glycemic index (GI) than regular rice, which causes a slower rise in blood sugar levels. Additionally, cauliflower is a good source of fibre.
While everyone's tolerance is different, too much cauliflower can create G.I.distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.
Fried rice syndrome is food poisoning caused by a bacterium known as Bacillus cereus (B.cereus). This microscopic germ likes to live on starchy foods like rice and pasta, but it can set up shop on nearly any food. All this bacterium needs is the right combination of time and improper temperature.
Vegetables like bell peppers, mushrooms, and tomatoes can be great for the keto diet since they have few carbs. In contrast, carrots, corn, green peas, and white potatoes are not keto-friendly since they contain a lot of starch, a type of carb.
A 1/2 cup serving of prepared black rice, made from about 1/4 cup of uncooked rice, contains 160 calories, 1 1/2 grams of fat, 34 grams of carbohydrates, 2 grams of fiber, 5 grams of protein, and 4 percent of iron.
Therefore, while brown rice may not be ultra-low in carbs like some closely related grains such as quinoa or millet, it can still be incorporated into diets focused on reducing carbohydrate intake. Be Blessed!
While everyone's tolerance is different, too much cauliflower can create G.I.distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.
Cooking cauliflower rice prevents it from developing a funky smell as quickly. Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.
A serving of cauliflower rice is 1 cup. I like to prep a little bit of extra cauliflower per person, just in case anybody wants a second helping. One head of cauliflower will make 4-5 cups of rice, depending on how big it is.
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Introduction: My name is Roderick King, I am a cute, splendid, excited, perfect, gentle, funny, vivacious person who loves writing and wants to share my knowledge and understanding with you.
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