Cauliflower Fried Rice for a Skinny Sunday Supper

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Cauliflower fried rice is a delicious, healthy, and family friendly side dish. It deserves your full attention, so please step away from the takeout menu and drop the phone…

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After the past few months of cookies and holiday traditions and New Year’s parties and bucket lists and retro food and Super Bowl snacks and Valentine’s Day treats, it was time to lighten up #SundaySupper a bit. Are you looking for some delicious whole grains, veggies, and lots of protein, but still want something your kids will eat?

Cauliflower Fried Rice has it all! The original idea is from Justine of Full Belly Sisters. After seeing the slight spin on it from Ann at The Fountain Avenue Kitchen, I knew I HAD to make it. This was ages and ages ago, and I vowed to make it again, and share with you my take on this amazing recipe. Well, as it seems to go in the life of a food blogger, new recipe inspirations and ideas come up, both from our own heads and from other blogs and new cookbooks. When this week’s Sunday Supper theme, hosted by Sue at Sue’s Nutrition Buzz, was announced, I knew the Cauliflower Fried Rice had to make a comeback to our table.

Eating healthy means something different to everyone. Some want lower fat and calories, others are looking for lower carbs and more protein, while another group of people may be looking for less meat and more seafood or other non-animal-based proteins. I think we can all agree that more veggies is always a good thing.

Cauliflower Fried Rice is the perfect side dish to meet all of those nutritional needs.

Substituting cauliflower for some of the rice lowers the carbs and calories, and adds in veggies. Using brown rice ups the whole grain and fiber factor. The dish isn’t cooked with a ton of fat, but you do get some good fats from the coconut or olive oil. I used broccoli and carrots for even more color and veggie action, but you can certainly change these up, and add more or less, depending on your tastes. The main change I made from the original recipe was that I knew, being 35 weeks pregnant and all, that I had to up to protein factor, so I used pork, shrimp, and eggs. But again, these can easily be switched up – chicken, beef, tofu, edamame – or eliminated altogether. You see – equal opportunity nutrition!!

I am not always one for using the “hiding” approach, and actually, The Bug is a fan of cauliflower, but this is a great way to just up the veggie factor without realizing it, and I feel that as long as I continue to offer veggies in their “whole” form, sneaking some in now and then just to get some additional nutrients is not a bad thing. And, since I have to watch my carbs with the gestational diabetes, it does add some more bulk to the recipe without sending my blood sugar through the roof. More food = good!

So definitely give this Cauliflower Fried Rice a try! It will definitely be making more frequent appearances on our table, and I can’t wait to try more variations! And check out this week’s line up of Skinny #SundaySupper recipes at the bottom of this post.

And don’t forget to join the #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world. Weekly chats start at 7:00 pm ET, and you do not want to miss out on the fun. Follow the #SundaySupper hash tag and remember to include it in your tweets to join in the chat. Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.

Do you ever try to sneak in or hide veggies or other healthy foods?

Sneak in a bowl full of cauliflower fried rice and watch your family smile!

4.7 from 6 votes

Cauliflower Fried Rice

Cauliflower Fried Rice takes a classic Asian recipe and packs it with extra vegetables. This versatile veggie fried rice can be gluten free, vegetarian, or even vegan!

Cook: 30 minutes mins

Total: 30 minutes mins

Servings: 4

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Ingredients

• one head of cauliflower raw
• 2 tablespoons coconut or olive oil
• 7 scallions chopped (keep white/light green ends separate from dark green tops)
• 5 cloves of garlic chopped
• 1 teaspoon chopped fresh ginger
• 3-4 cups of cooked brown rice cold
• 2 cups steamed broccoli chopped small
• 1 cup steamed sliced carrots
• 4 tablespoons reduced-sodium soy sauce or tamari for gluten free, divided
• 1 tablespoon sesame oil
• ½-1 pound of your protein of choice I used 1/2 lb pork sliced into strips, and about 1/4 lb shrimp
• 2 eggs lightly beaten (optional for vegan)
• Optional toasted sesame seeds and chopped scallion tops for garnish

Instructions

• Remove the cauliflower’s tough stem and chop into large florets.
• Place cauliflower into food processor, and pulse until it resembles small rice.
• Heat 1 T coconut or olive oil in a very large skillet or wok, over medium heat.
• Add the white parts of the scallions, garlic, and ginger, and saute for 2 minutes or until the scallions begin to soften.
• Add the cauliflower, stir to coat, spread out in the pan, then allow to cook for several minutes, until it begins to caramelize.
• Stir, then let cook to caramelize again for another several minutes.
• Increase the heat to medium-high, add the remaining coconut or olive oil and the brown rice, and stir to coat completely.
• Spread the mixture in the pan, and cool for 2 or 3 minutes to brown the rice.
• Stir in the broccoli and carrots.
• Make a well in the center of the rice, and add your proteins and 2 T soy sauce (I added the pork first with 1 T soy sauce, then the shrimp and remaining soy sauce).
• Once the proteins are cooked, push to the edges to again make a well, and pour the eggs, if using, in the middle to quickly scramble them.
• Stir the entire contents of the pan together, and stir in the remaining 2 T soy sauce and sesame oil.
• Serve with toasted sesame seeds and/or chopped scallions, if desired.

Nutrition Facts

Cauliflower Fried Rice

Amount Per Serving

Calories 755 Calories from Fat 171

% Daily Value*

Fat 19g29%

Saturated Fat 8g40%

Trans Fat 0.03g

Polyunsaturated Fat 4g

Monounsaturated Fat 5g

Cholesterol 119mg40%

Sodium 684mg29%

Potassium 1013mg29%

Carbohydrates 119g40%

Fiber 8g32%

Sugar 3g3%

Protein 29g58%

Vitamin A 5959IU119%

Vitamin C 48mg58%

Calcium 122mg12%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Author: Brianne @ Cupcakes & Kale Chips

Course: Dinner, Main

Cuisine: Asian

Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.

Did you make this?

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Enjoy!

Cauliflower fried rice isn’t the only delicious healthy option, though!

This week’s line up of recipes is overflowing with delicious skinny versions of appetizers and soup, desserts and sides and of course we couldn’t forget the main dish. There’s a even a few skinny comfort foods which is always a good thing when you’re looking for a low calorie heart warming, comforting meal.

Sizzling Skinny Appetizers & Soups

• Napa Cabbage wrapped Chinese Spring Rolls by Small Wallet Big Appetite
• #DairyFree Cream of Broccoli Soup by Galactosemia in PDX
• Easy Vegan Lentil Soup by NeighborFood
• Spicy Asian Chicken Noodle Soup by Food Lust People Love
• Tomato Basil Soup by No One Likes Crumbley Cookies
• Skinny Beef Chili by Webicurean

 Healthy Skinny Mains & Sides

• Chicken with Herb Tomatoes and Pan Sauce by Hezzi D’s Books & Cooks
• Kale Salad with Pomegranates, Apples and Walnuts by The Girl in the Little Red Kitchen
• Skinny Salad Wraps by MamaMommyMom
• Mashed Cauliflower by Supper for a Steal
• Lamb Florentine Burger with Tzatziki by Country Girl in the Village
• Skinny Avocado Egg Salad Wraps by The Daily Dish Recipes
• Greek Yogurt Chicken Salad by Family Foodie
• Parchment-Poached Salmon by Simply Gourmet
• Maddy’s Arugula Salad by That Skinny Chick Can Bake
• Cauliflower Pizza by Cravings of a Lunatic
• Light chicken enchiladas by My Cute Bride
• Pear Almond Arugula Salad with Honey Vinaigrette by Vintage Kitchen
• Pasta Primavera by Crazy Foodie Stunts

Cauliflower Fried Rice by Cupcakes & Kale Chips

• Ahi Tuna Salad by The Urban Mrs
• Soba Noodles with Edamame and Green Onions by Hip Foodie Mom
• Scallops Hong Kong Style by Magnolia Days
• Slow Cooker Pork and Green Chile Stew by Momma’s Meals
• Roasted Garlic, Chicken & Herb White Pizza by Dinners Dishes and Desserts
• Polynesian Salad with Pineapple Vinaigrette by Peanut Butter and Peppers
• Herb Roasted Salmon with Steamed Cabbage & Peas by The Lovely Pantry
• Turkey and Black Bean Taco Burgers by In The Kitchen With K P
• Salmon Tikka Wraps with Cucumber Raita by Soni’s Food
• Whole wheat pasta with Spicy Roasted Cauliflower by Crispy Bits & Burnt Ends
• Slow Cooker Baby Back Ribs by I Run For Wine
• Chipotle Black Bean Burgers with Baked Garlic Home Fries by Curious Cuisiniere
• The Ninja Baker’s Sake & Miso Salmon by Ninja Baking
• Roasted Sweet Potato, Quinoa and Black Bean Burgers with Parsnip Fries by Gourmet Drizzles
• Slow Cooker Chicken and Smoked Sausage Cassoulet by The Weekend Gourmet
• Cumin Roasted Cauliflower and Carrots by Mangoes and Chutney
• Italian Sub Salad by Diabetic Foodie
• Swiss Chard and Quinoa Croquettes by The Wimpy Vegetarian
• Broccoli Patties with Arugula and Champagne Vinaigrette by Sustainable Dad
• Raw Kale Salad with Chickpeas and Salmon in Orange Dressing by Shockingly Delicious
• Greek Yogurt Egg Salad Sandwich by Damn Delicious
• Confetti Cabbage and Salmon Wraps by The Roxx Box
• Escarole and Beans by Midlife Roadtrip
• Cajun Black Beans by Ruffles and Truffles
• Caprese salad by The Little Ferraro Kitchen
• Skinny Wholegrain Fettuccine Alfredo with Greek Yogurt & Coconut Oil by Sue’s Nutrition Buzz

Guilt Free Skinny Desserts & Snacks

• Chocolate Avocado Cake by Gotta Get Baked
• Tiramisu Parfaits by Kudos Kitchen by Renee
• Sugar Free Banana Almond Muffins by What Smells So Good?
• Strawberry Coconut Cinnamon Buns by Juanita’s Cocina
• Warm Apple Crumble by Mama’s Blissful Bites
• Dark Chocolate-Dipped Apricots by girlichef
• Homemade Protein Bar Recipe by Masala Herb
• Skinny Chocolate Almond Pudding by Basic N Delicious

Wine Pairing Recommendations for Skinny Sunday Supper by ENOFYLZ Wine Blog

This recipe was shared with: Thursdays Treasures, nifty thrifty sunday #97}