Quick Cauliflower Fried Rice with Protein Bowl Recipe
Did you know... Cauliflower is high in vitamins C and K and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free, and it's low in sodium. That's why we're using riced cauliflower in this stir fry!
Ingredients
1 package of riced cauliflower (e.g., green giant, birds eye, fresh riced from local grocery)
1 Egg
Vegetables of choice (small handful of each) - however much you want
3-4 broccoli florets - chopped small
Baby corn, water chestnuts, bean sprouts, mushrooms (small handful of each)
Choice of protein (e.g., ground beef, chicken, shrimp) – enough per person
If making shrimp - account for approximately 6 shrimp per person.
Soy sauce
Sesame oil
2-3 cloves Garlic (or per preference)
½ medium yellow onion
½ teaspoon or cube of grated Ginger (fresh, frozen, or pre-prepared in a tube)
Salt and pepper to taste
Optional toppings: toasted sesame seeds and green onion
Equipment
1 Medium to large skillet pan
1 pair of tongs and/or heat-resistant spoon
Cutting board
Knife and/or cutting board (if needed)
Can opener
Instructions
Place frozen bag of cauliflower rice in the microwave (per instruction minus 30-45 seconds). Set aside. If you’re using fresh riced cauliflower, jump to the next step.
Heat the pan on the stovetop over medium heat and heat preferred fat/oil in pan (recommend olive oil or equivalent to start to brown protein).
Once the pan is heating, add protein choice.
Add salt and black pepper and distribute evenly
Brown the protein on both sides until cooked through (for more information on proper cooking of proteins, please refer to our Protein Cooking Post/instruction or contact us directly for tips).
Remove from pan and put to the side.
Heat sesame oil (or other oil if you don’t have sesame oil) in the same pan
Sautee onions until translucent
If using fresh riced cauliflower, add and sauté this now (you may need a splash of sesame oil if the pan is dry); if using frozen microwave bag, please skip this step - DO NOT add your bag yet.
Add a drizzle of sesame oil if the pan is dry and sauté vegetables one at a time starting with “harder” vegetables which take longer to cook. Season with a small pinch of salt and pepper. Add veggies in order from hardest to softest
Broccoli, carrot
Mushrooms
Beansprouts
Canned veggies to warm through (baby corn, water chestnuts)
Scallions/green onions
*cook all until they soften but are still firm with a little bite - you do not want your veggies to turn to mush
If adding an egg - scramble it, move pan contents to the edge of the pan, add a small drizzle of oil to the empty space in the pan and cook the egg scrambled. Incorporate all pan contents together.
If using fresh garlic and ginger, add now. If not, skip for now.
Add frozen microwaved cauliflower rice bag now (if pan looks dry add another drizzle of oil).
Add frozen garlic and ginger cubes start with two of each, and add more after tasting if preferred.
Sautee until combined (approximately 2-3 minutes on medium heat). Add soy sauce and stir well.
Add green onions/scallions if preferred, and mix.
Serve - top with toasted sesame seeds and scallions (optional)
Let us know what you think of this tasty Cauliflower Fried Rice recipe and stay tuned for more!
About Snapdragon Wellness:
We are a food therapy and neuropsychological assessment team here in Gaithersburg, MD. If you enjoyed this recipe and would like to learn more about creating your own kitchen chaos, reach out to us!
