Recipe for quick and easy 15 minute cauliflower egg fried ‘rice’ – 171 calories (Nutrition label at end of post)
These days, a lot of friends are into the Keto way of life. This means a strictly no-carb, high-protein, high-fat diet. While I don’t binge on carbs on a daily basis, I don’t think I can deal with a life without rice. Rice is comfort food for me, period.
On the 5-2 way of life, the two fast days in the week, I’m always looking at cooking foods that will not jump on the calorie meter and cauliflower rice is a blessing for such days. Add an egg, and it does make for a filling supper and all under 200 calories. YAY!
If you are on the Keto diet, ‘cauliflower rice’ can be made into any of the South Indian rice preparations, because you don’t need to count the calories from certain fats like butter, the more the merrier (is what they say). But if you are making this to be on a low-cal diet or on a fast day of the 5-2 diet, then you do need to watch the calories from the oil as they add up pretty quickly.
To make this vegan, add crumbled tofu instead of egg.
Running the cauliflower in a food processor does make this easier. If you don’t have a food processor, separate the cauliflower into large florets, wash and soak in salted water to clean. Grate on a box grater, but not on the very fine side.
This is the mini-food processor I use in my kitchen, that works well to ‘rice’ the cauliflower. I also use it to finely mince all the vegetables for this dish, which saves a lot of time and effort.
15 Minute Cauliflower Fried Rice
Ingredients
- 1.5 cups cauliflower grated
- 2 tbsps bell pepper finely chopped yellow
- 2 tbsps carrot finely chopped
- 2 tbsps onion finely chopped
- 2 tbsps mung bean sprouts
- 1/2 cup spinach finely chopped
- 1 green chilli , finely minced
- 1/2 tsp ginger grated
- 2 cloves garlic , finely minced
- 2 tsps soya sauce
- 1 tsp rice vinegar
- 1/4 tsp salt
- 1/4 tsp black pepper ground
- 1 egg
- handful coriander leaves
Instructions
- In a non stick pan, heat the oil. Add all the finely chopped vegetables, mung bean sprouts, spinach, ginger, garlic and chilli. Saute on a high flame for 5-6 minutes.
- Add soya sauce, vinegar, salt, pepper and stir to combine well, for around 2 minutes.
- Crack the egg in a small bowl. Add a pinch of salt, whisk well.
- Make a well in the pan, in the middle of the vegetables and add the egg. Stir gently until almost scrambled. Mix the contents of the pan with the egg.
- Garnish with lots of coriander leaves.
Notes
Will this be good enough without the egg?
yes sure, only not as filling