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Cauliflower Fried Rice

The recipe is appropriate for someone with diabetes. It's low in carbohydrates, with cauliflower replacing traditional rice. Monitor the sugar, or consider a sugar substitute. Use low-sodium soy sauce to manage sodium intake.

Adapted from Delish

50 mintotal
4servings
14ingredients
253kcal a serving
Cauliflower Fried Rice

Ingredients

  • 1 small head of cauliflower or 1 (10- to 12-oz.) bag pre-riced cauliflower
  • 3 tbsp. reduced-sodium soy sauce
  • 2 tbsp. mirin
  • 1 tsp. granulated sugar
  • 1/4 c. neutral oil
  • 2 shallots, thinly sliced
  • 2 large eggs, beaten to blend
  • 1 carrot, cut into 1/4" matchsticks
  • 3 cloves garlic, finely chopped
  • 1/2 c. frozen peas
  • Kosher salt
  • Freshly ground black pepper
  • 2 scallions, thinly sliced
  • Sesame seeds, for serving (optional)

Method

  1. Cut cauliflower into florets. In a food processor, pulse florets until rice-sized pieces form. (Skip this step if using pre-riced cauliflower.) Place cauliflower in a clean kitchen towel. Squeeze out excess moisture. (Do this with pre-riced cauliflower as well to ensure rice is dry.)
  2. In a small bowl, stir soy sauce, mirin, and sugar; set aside.
  3. In a large nonstick skillet or wok over medium-high heat, heat oil until just shimmering. Add shallots and cook, stirring occasionally, until golden brown, 1 to 2 minutes. Transfer shallots to a paper-towel lined plate. Discard all but 1 Tbsp. oil from skillet.2 min timer
  4. In same skillet over medium-high heat, cook eggs, stirring occasionally, until scrambled, about 30 seconds. Transfer eggs to a small bowl.1 min timer
  5. In same skillet over medium-high heat, cook carrots, garlic, and peas, stirring frequently, until warmed through, about 30 seconds. Add cauliflower and stir to combine. Cook, stirring occasionally, until vegetables are slightly softened, about 2 minutes.1 min timer
  6. Increase heat to high. Add reserved soy sauce mixture and cook, stirring frequently, until liquid is mostly evaporated, about 1 minute. Stir in eggs; season with salt and pepper.1 min timer
  7. Divide fried rice among small bowls. Top with shallots, scallions, and sesame seeds (if using).

Diabetes check: watch for added sugar, sweet sauces and glazes, juice, and large portions of refined carbs. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.

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