Gluten Free Fried Cauliflower “Rice” Recipe
Updated Oct 20, 2022, Published Jan 01, 2017
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We’ve taken a classic dish and given it a healthier spin. All the flavor you crave with none of the guilt! If you’re watching calories and/or carbs, cauliflower makes a great substitute. Cauliflower has a mere 25 calories and 5 grams of carbs per cup versus 218 calories and 46 grams of carbs for the same amount of brown rice. This dish cooks up quickly (another plus!) so get all your ingredients prepared before you start cooking. If you happen to have some cooked chicken on hand, throw it in – if not, it is equally delicious without.
Gluten Free Fried Cauliflower "Rice"
If you’re watching calories and/or carbs, cauliflower makes a great substitute. This gluten free dish cooks up quickly too, another plus!
Ingredients
- 1 medium head of cauliflower
- 3 large eggs
- 1 tablespoon plus ½ teaspoon gluten-free tamari or soy sauce, divided
- 2 tablespoons vegetable oil, divided
- 2 carrots, peeled and cut into small dice
- 2 garlic cloves, minced
- 2 cups cooked chicken, cut into small dice, optional
- 1 cup shelled frozen edamame, thawed
- 3 green onions, sliced
- 2 teaspoons sesame oil
- 1½ teaspoons fresh or dried ginger
- ¼ cup cilantro leaves
Instructions
- Shred the cauliflower using the large holes on a box grater or pulse in the food processor until the cauliflower resembles large grains of rice. (You can now purchase already “riced” cauliflower in most supermarkets.) Set aside.
- In a small bowl, lightly beat the eggs with ½ teaspoon of tamari and set aside.
- Heat 1 tablespoon vegetable oil in a large skillet or wok over medium heat. Add the carrots and cook, stirring, until crisp tender, about 5 minutes. Add the garlic and cook, stirring for another 30 seconds. Add the cauliflower, chicken, edamame, green onions, sesame oil, ginger, and remaining tamari and cook, stirring, until everything is heated through, about 5-6 minutes.
- Make a well in the center of the mixture by pushing everything to the sides of the pan. Add the remaining 1 tablespoon of vegetable oil, let it heat for about 15 seconds, then add the eggs. Scramble the eggs, then mix them into the rest of the mixture.
- Garnish with cilantro leaves and serve.
Nutrition
Calories: 356kcalCarbohydrates: 9gProtein: 26gFat: 23gSaturated Fat: 9gCholesterol: 175mgSodium: 382mgPotassium: 574mgFiber: 3gSugar: 3gVitamin A: 5490IUVitamin C: 19.5mgCalcium: 76mgIron: 2.8mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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