How to Prepare Cauliflower Fried Rice
Introduction
Cauliflower fried rice is one of the best substitutes you can use if you’re trying to lose weight and avoid high-carb foods, but the preparation process can be difficult. This guide will help you prepare cauliflower fried rice with ease, so all you have to do is focus on enjoying this healthy dish!
Ingredients
• 2 tablespoons olive oil • 1 cup onion, chopped • 1 cup cauliflower, cut into pieces • 3 garlic cloves, minced • Salt and freshly ground black pepper, to taste • 2 large eggs, beaten well • 1⁄2 teaspoon white pepper powder (or ground white pepper) • 1⁄2 teaspoon red chili flakes (optional) • Juice of 1 lime or lemon Method: Heat up a wok or non-stick pan over medium heat. Add in olive oil and onions. Stir-fry until fragrant and soft.
Chopping
Chop up your cauliflower and onion. You can use a food processor, but make sure you chop it into small pieces that look like rice kernels, so that it’s easier to cook. Once chopped, fry them in a pan with some oil. Make sure they are cooked thoroughly before moving on to frying in garlic. This might take about 5 minutes or more, depending on how much cauliflower and onion you used!
Cooking the ingredients
First, you'll need a head of cauliflower. Depending on how much you're making and whether or not you have access to a rice cooker, go with either one medium (1-2 cups cooked) or two small heads. Cut up your cauliflower into bite-sized pieces and give them a quick rinse under cool water; then place them in your rice cooker with 1/4 cup of soy sauce, 1/4 cup of vegetable oil, 1 teaspoon of sesame oil, and some minced garlic. Set it for white rice (since we're going for cauliflower fried rice here) and let it do its thing. If you don't have a rice cooker, no worries—just follow those same steps using a large pot over low heat on your stovetop instead.
Seasoning
The best seasoning for cauliflower fried rice is soy sauce, which you can add during cooking or use as a dipping sauce. Salt and pepper are also common additions. Consider adding sesame oil or minced garlic to heighten flavor. Add some Sriracha hot sauce if you want to spice things up!
Assembly of the dish
Peel cauliflower, removing leaves and separating stems from florets. Remove core from cauliflower stems. Cut florets into bite-sized pieces, about 1 inch square. Separate stems from florets; cut into 1⁄4 pieces on a bias (diagonal). Soak raw cauliflower in salt water for 10 minutes, drain well, pat dry with paper towels.
Some tips:
6 Secrets for Making Cauliflower Fried Rice
If you love fried rice, but want to avoid the high carbohydrate intake typically found in traditional recipes, then you’ll want to try using cauliflower to make your next batch. Cauliflower rice makes an excellent alternative to standard white rice, and this recipe highlights some of the tips and tricks you can use to prepare it properly in your own kitchen.
1) Use Frozen Riced Cauliflower
Having frozen riced cauliflower on hand is a huge timesaver and allows you to enjoy fried rice without having to spend time cutting up fresh cauliflower. To save even more time, you can purchase precut riced cauliflower. Just be sure not to cook or thaw your riced cauliflower ahead of time; otherwise, it’ll have too much water content and won’t fry properly.
2) Roast in advance
Roasting cauliflower is a great way to prepare it in advance. Simply cut up a head of cauliflower into florets, toss with oil and your favorite seasonings (we recommend salt, pepper and garlic powder), then roast at 400 degrees F until golden brown, about 30 minutes. You can serve as-is or mix with cooked rice. This simple step can make it so you’re ready to make cauliflower fried rice at any time.
3) Minimize Cooking Time
The best way to make cauliflower fried rice is by cutting your cooking time down as much as possible. The easiest way to do that is by using leftover rice and frozen or fresh vegetables. If you have pre-cooked rice already, all you need to do is steam some veggies and shred up a head of cauliflower with a food processor . You can also replace some of it with beans for extra protein.
4) Customize with Colored Bell Peppers
The colorful veggies are what really add life to your fried rice. There’s no better way to make a meal than by increasing its visual appeal. To achieve that, try using different colored bell peppers like red, yellow and orange and mix them in with standard green bell peppers. Not only will it make your dish look more appealing, but it will also increase your chances of consuming a wider variety of vitamins and minerals since each colored pepper has different health benefits. For example, red peppers contain large amounts of vitamin A which helps maintain good vision as well as vitamin C which aids in tissue repair and protects against infection. Yellow peppers provide you with some vitamin E along with some selenium which can protect against diseases including cancer.
5) Flavor with Garlic, Ginger and Soy Sauce
Garlic, ginger and soy sauce are a classic Asian trifecta for flavor. Soy sauce is incredibly salty, so if you’re watching your sodium intake, look for low-sodium versions or make your own (it’s really easy to do!). The other two ingredients add a delicious depth of flavor that pairs well with any protein or vegetable in cauliflower fried rice.
6) Garnish with Scallions
If you don’t want to use regular rice, add a garnish of scallions. Scallions aren’t just there to look pretty; they give added texture to your dish and pack a hefty dose of vitamin K and vitamin A—both essential vitamins that protect against illness. Plus, they bring with them other nutrients like folate, potassium, and manganese. In total, a serving of scallions can deliver as much as 150% or more of your daily needs for vitamin K and 45% or more in vitamins A and C.
Unsalted food is like garbage
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