Cauliflower Fried Rice 4 Ways

Cauliflower rice is becoming an extremely popular low-carb alternative to grains. You can get packaged ones in the freezer section of grocery stores or easily make your own. Cauliflower rice is simply made by cutting the head into small pieces, then chopping or grating them into grain-like bits using a blender, food processor, grater, potato masher or ricer. You can squeeze out the extra liquid from the grains before cooking them in some oil or butter. Aside from being simpler and quicker to cook than traditional rice, it is made from one of the most nutritious cruciferous vegetables on earth. Cauliflower is very low in calories yet high in vitamins and mineral. In fact, cauliflower contains some of almost every vitamin and mineral that you need. It is high in fiber, which is beneficial for overall health. It is a great source of antioxidants, which protect cells from harmful free radicals. It is a good source of choline, a nutrient involved in many processes in the body. It is rich in sulforaphane, a plant compound, which can reduce the risk of cancer, heart disease, and diabetes.

There are countless health benefits you can get from eating cauliflower rice so why not start cooking today. Here are four cauliflower fried rice recipes. Whether you follow a vegetarian, paleo or keto diet or simply want to reduce your carb intake, there is surely an amazingly healthy and delicious cauliflower fried rice recipe for you here.

Ingredients:

Cauliflower Rice:

This recipe takes about 5 minutes to make. Serves 1 recipe.

• 1 head of cauliflower

Sesame Chicken Fried Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• 1 chicken breast, diced
• 2 cups of frozen peas & carrots, thawed
• 2 tbsp soy sauce
• 2 tsp black pepper
• 1 recipe cauliflower rice
• 3 eggs, beaten
• 2 tbsp sesame seeds

Beef & Broccoli Fried Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• ¾ pound of flank steak, sliced into small strips
• 2 cups of broccoli florets
• 1 tsp salt
• 1 tsp black pepper
• 2 tbsp soy sauce
• 2 tbsp brown sugar
• 1 recipe cauliflower rice

Veggie Fried Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• ½ onion, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 yellow bell pepper, diced
• 2 cups of sliced mushrooms
• 2 tsp salt
• 1 tsp pepper
• 1 recipe cauliflower rice
• 3 eggs, beaten

Garlic Pork Cauliflower Rice:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• ¼ cup of water
• 2 pork chops, diced
• 4 cloves garlic, finely diced
• ½ onion, sliced
• 1 tsp salt
• 1 tsp pepper
• 2 tbsp soy sauce
• ¼ cup honey
• 1 head cauliflower, riced
• 3 eggs, beaten
• ½ cup of chopped green onions

Instructions:

Cauliflower Rice:

Remove all the leaves, then cut the cauliflower into small florets.
Put the florets in a food processor.
Pulse just until coarsely ground but not mushed.
Transfer to a colander lined with kitchen or paper towel.
Squeeze the cauliflower rice to remove excess moisture.

Sesame Chicken Fried Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add the chicken and stir-fry for about 3 to 4 minutes or until the meat is no longer pink.
Add the peas, carrots, soy sauce, and black pepper.
Stir-fry until the pan is almost dry.
Add the cauliflower rice and continue stir-frying for 3 to 4 minutes.
Make a well in the center of the pan, then pour the beaten eggs into the well.
Stir the eggs until they are cooked, then mix with the rest of the ingredient in the pan.
Sprinkle sesame seeds, then mix well.
Turn the heat off and serve.

Beef & Broccoli Fried Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add the steak and stir-fry for 4 to 5 minutes or until meat is no longer pink.
Add the broccoli, salt, pepper, soy sauce, and brown sugar.
Stir-fry for 4 to 5 minutes or until most of the liquid has evaporated.
Stir in cauliflower rice.
Continue stir-frying for 3 to 4 minutes.
Turn off the heat and serve.

Veggie Fried Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add onions, bell peppers, mushrooms, salt, and pepper.
Stir-fry for 2 to 3 minutes.
Add cauliflower rice and continue stir-frying for 3 to 4 minutes.
Make a well in the center of the pan and pour eggs into the well.
Stir the eggs until they are cooked, then mix with the rest of the ingredient in the pan.
Turn the heat off and serve.

Garlic Pork Cauliflower Rice:

Heat water in a large pan over medium-high heat.
Add diced pork and stir-fry for about 4 to 5 minutes or until the meat is no longer pink.
Add garlic, onions, salt, pepper, soy sauce, and honey.
Stir-fry until the sauce starts to brown.
Add cauliflower rice and continue stir-frying for 3 to 4 minutes.
Make a well in the center of the pan and pour eggs into the well.
Stir the eggs until they are cooked, then mix with the rest of the ingredient in the pan.
Sprinkle chopped green onions and mix well.
Turn the heat off and serve.

Ideas And Tips:

For all the recipes, you can use rice, quinoa, broccoli rice, barley, couscous, farro, freekeh, bulgur wheat, shirataki rice, adlai, amaranth, millet, buckwheat, poha, maize rice, spaghetti squash or spiralized vegetables.

images – https://www.youtube.com/watch?v=X8HbnLxMApU