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Cauliflower Rice

Gluten Free Cauliflower Rice Recipe

               
Cauliflower Rice
Low-carb cauliflower rice joins fresh ginger, garlic, and scrambled egg in this healthy stir fry recipe. Red pepper flakes and sesame seeds add an Asian-inspired edge to this quick-cooking dish.
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Ingredients
Recipe yields 4 servings
1 medium head cauliflower, cut into florets
1 Tbsp olive oil
2 garlic cloves, minced
2 tsp minced fresh ginger
5 scallions sliced, whites and greens separated
1/2 cup diced carrots
1/2 cup frozen peas
1 cup broccoli florets
1 scrambled egg, cooked
2 Tbsp tamari
1 tsp sesame oil
1/4 cup chopped fresh cilantro
1/2 tsp crushed red pepper flakes (optional)
1 tsp sesame seeds
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Directions
Step 1

In a food processor, place half of the cauliflower and pulse until the cauliflower just reaches a rice consistency. (Do not overpulse or the cauliflower will get mushy.) Set aside and repeat with the remaining cauliflower.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the garlic, ginger and scallion whites and sauté for 1 minute. Add the carrots, peas and broccoli and sauté for about 3 to 4 minutes, or until vegetables are just tender.

Step 3

Increase the heat to medium-high. Add the cauliflower “rice,” the scrambled egg, tamari, sesame oil, cilantro and red-pepper flakes (if using) and stir to combine. Sauté for about 5 to 6 minutes, or until the cauliflower is slightly crispy on the outside but tender on the inside. Remove from heat and top with scallion greens and sesame seeds.

Time: 30 minutes
Servings: 4
Calories: 98
Make this for: Heart Healthy
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 cup
Per serving:
calories:98
total fat:4g
sat fat:0g
cholesterol:31mg
sodium:285mg
total carb:10g
fibers:3g
proteins:5g

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Gluten Free Cauliflower Rice Recipe
Ingredients
Recipe yields 4 servings
1 medium head cauliflower, cut into florets
1 Tbsp olive oil
2 garlic cloves, minced
2 tsp minced fresh ginger
5 scallions sliced, whites and greens separated
1/2 cup diced carrots
1/2 cup frozen peas
1 cup broccoli florets
1 scrambled egg, cooked
2 Tbsp tamari
1 tsp sesame oil
1/4 cup chopped fresh cilantro
1/2 tsp crushed red pepper flakes (optional)
1 tsp sesame seeds
Directions
Step 1

In a food processor, place half of the cauliflower and pulse until the cauliflower just reaches a rice consistency. (Do not overpulse or the cauliflower will get mushy.) Set aside and repeat with the remaining cauliflower.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the garlic, ginger and scallion whites and sauté for 1 minute. Add the carrots, peas and broccoli and sauté for about 3 to 4 minutes, or until vegetables are just tender.

Step 3

Increase the heat to medium-high. Add the cauliflower “rice,” the scrambled egg, tamari, sesame oil, cilantro and red-pepper flakes (if using) and stir to combine. Sauté for about 5 to 6 minutes, or until the cauliflower is slightly crispy on the outside but tender on the inside. Remove from heat and top with scallion greens and sesame seeds.

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