CAULIFLOWER FRIED RICE WITH EGG AND VEGETABLES

CAULIFLOWER FRIED RICE WITH EGG AND VEGETABLES

Cauliflower fried rice with egg and vegetables is a nutritious and low-carbohydrate alternative to traditional fried rice, packed with vibrant vegetables and savoury flavours. The grated cauliflower takes the place of rice, creating a light yet satisfying dish that is loaded with texture and colour from carrots, bell peppers and onions. These vegetables are sauteed in olive oil with salt and pepper. A hint of soy sauce provides a classic umami taste, while a lightly scrambled egg adds protein and richness. This fried rice is quick and easy to make.  The delightful Cauliflower fried rice with egg and vegetables is an ideal option for both lunch and dinner. The fried rice is not only delicious but also packed with health benefits. Enjoy it on its own for a light meal or pair it as a flavorful side with your favourite main dish.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

Asian

PREPARATION / TECHNIQUES

Sauté, Stir-Fry, One-Pot Wonders

OCCASION / HOLIDAY

Family Reunion, Casual Dinner

SPECIAL CONSIDERATION / DIETARY CONCERNS

Wheat / Gluten-Free, Dairy-Free, High Fibre, Kid Friendly

DISH TYPE

Main Course

INGREDIENTS

There are the following ingredients for Cauliflower fried rice with egg and vegetables :

• 100 grams | 3.53 ounces | cauliflower, grated
• 15 grams | 0.53 ounces | ¼ carrot, diced
• 30 grams | 1.05 ounces | ¼ bell pepper, diced
• 28 grams | 0.99 ounces | ¼ onion, chopped
• 50 grams | 1.76 ounces | 1 egg, lightly beaten
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon soy sauce
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
• 3 grams | 0.01 ounces | 1 pinch sea salt
• 3 grams | 0.01 ounces | 1 pinch ground black pepper
• 3 grams | 0.1 ounces | spring onion for garnishing (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 142 kilocalories
• Protein: 7.8 grams
• Total fat: 9.2 grams
• Saturated fat: 1.9 grams
• Carbohydrates: 7.3 grams
• Fibre: 3.0 grams
• Sugars: 3.2 grams
• Sodium: 401 milligrams

PREPARATION

These steps are followed for the preparation of Cauliflower fried rice with egg and vegetables:

• Prepare Ingredients: Heat olive oil in a large skillet over medium heat. Add the chopped onion, cooking until soft and translucent, about 3 minutes.
• Cook Vegetables: Add the diced carrot and bell pepper to the skillet. Stir and cook for an additional 3 to 4 minutes until the vegetables are tender.
• Add Cauliflower: Add the grated cauliflower rice to the pan. Stir to combine and cook for another 3 minutes, allowing the cauliflower to soften slightly.
• Add Egg and Seasoning: Push the cauliflower mixture to one side of the skillet. Pour the beaten egg into the empty side, scrambling it until fully cooked. Once cooked, mix the scrambled egg into the cauliflower rice.
• Season and Serve: Add the soy sauce, salt and pepper, stirring to coat the vegetables and egg evenly. Cook for 1 to 2 more minutes, then remove from the heat. Serve warm and garnished with chopped spring onions if desired.

PREPARATION TIME

5 minutes

COOKING TIME

10 minutes

TIPS

Here are some helpful tips for Cauliflower fried rice with egg and vegetables:

• Fresh Cauliflower Rice: For best results, use fresh cauliflower rice, but frozen works well when drained to remove excess moisture.
• Vegetables Varieties: Add other favourite vegetables like peas, mushrooms or broccoli for more variety.
• Even Chopping: For even cooking, chop the vegetables into similar-sized pieces, ensuring they cook uniformly.

VARIATIONS

• Boost Protein: Add diced chicken or shrimp to make it a protein-packed main course.
• Spicy Kick: For a spicy kick, add a dash of sriracha or a sprinkle of red pepper flakes during cooking.
• Vegetable Option: Make it vegetarian by skipping the egg and adding tofu cubes instead.
• Extra Flavour: For extra flavour, add a few drops of sesame oil towards the end of cooking.
• Gluten-Free Option: Replace soy sauce with tamari or coconut aminos for a gluten-free option.

PREPPING AND STORAGE

• Refrigerator: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat until warmed through.
• Freezing: Freeze in individual portions for up to 1 month. Thaw overnight in the refrigerator and reheat as above.