Cauliflower "Fried Rice"

Servings: 4

Ingredients:

1 medium head cauliflower, rinsed (or 1-12 ounce bag frozen or fresh riced cauliflower)
Cooking spray, or 1 teaspoon vegetable oil
2 large eggs, beaten
1 Tablespoon sesame oil
½ small onion, diced fine
½ cup fresh or frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 Tablespoons soy sauce

Directions:

  1. Shred cauliflower florets using the largest side of a grater or finely chop with knife to the size and texture of rice. (If using riced cauliflower, skip to step 2.)
  2. Heat a large sauté pan or wok over medium heat and spray or coat with oil.
  3. Add eggs and cook, turning a few times until set; set aside.
  4. Add sesame oil and sauté onions, scallion whites, peas and carrots, and garlic about 3-4 minutes or until soft. Raise heat to medium-high.
  5. Add cauliflower to the pan along with the soy sauce. Mix, cover, and cook approximately 5-6 minutes, stirring frequently, until cauliflower is slightly crispy on the outside, but tender inside.
  6. Add eggs and remove from heat. Mix in scallion greens.

 
 
Recipe courtesy of Maryland WIC Cookbook

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Recipe Category

30 minutes or less, One pan meals

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Cauliflower "Fried Rice"

Servings: 4

Ingredients:

1 medium head cauliflower, rinsed (or 1-12 ounce bag frozen or fresh riced cauliflower)
Cooking spray, or 1 teaspoon vegetable oil
2 large eggs, beaten
1 Tablespoon sesame oil
½ small onion, diced fine
½ cup fresh or frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 Tablespoons soy sauce

Directions:

  1. Shred cauliflower florets using the largest side of a grater or finely chop with knife to the size and texture of rice. (If using riced cauliflower, skip to step 2.)
  2. Heat a large sauté pan or wok over medium heat and spray or coat with oil.
  3. Add eggs and cook, turning a few times until set; set aside.
  4. Add sesame oil and sauté onions, scallion whites, peas and carrots, and garlic about 3-4 minutes or until soft. Raise heat to medium-high.
  5. Add cauliflower to the pan along with the soy sauce. Mix, cover, and cook approximately 5-6 minutes, stirring frequently, until cauliflower is slightly crispy on the outside, but tender inside.
  6. Add eggs and remove from heat. Mix in scallion greens.

 
 
Recipe courtesy of Maryland WIC Cookbook

Nutrition Facts

4 serving per container

Serving size 1 cup

Amount Per Serving
Calories 140
% Daily Value*
Total Fat 8g 10%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 95mg 32%
Sodium 530mg 23%
Total Carbohydrate 12g 4%
Dietary Fiber 4g 14%
Total Sugars 3g
Includes 0g Added Sugars 0%
Protein 8g
Vitamin D 1mcg 6%
Calcium 60mg 4%
Iron 1mg 6%
Potassium 544mg 10%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.