Cauliflower is one of the most versatile vegetables in the cruciferous family and can be used to replace carbohydrates – anything from starchy potatoes to rice.

Cauliflower’s impressive array of nutrients – including vitamins, minerals, antioxidants and other phytochemicals – help keep our immune system healthy and strong.

Studies have shown that eating three to five servings of cruciferous vegetables like cauliflower, broccoli and kale each week can significantly lower your risk of developing cancer.[1]

Cauliflower Fried Rice

(Adapted from Skinny Taste)

INGREDIENTS

  • 1 medium head cauliflower, rinsed
  • 1 Tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 Tbsp soy sauce, or more to taste

DIRECTIONS

  1. Remove the core and let the cauliflower dry completely.
  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  4. Heat a large saute pan or wok over medium heat and spray with oil.
  5. Add the eggs and cook, turning a few times until set; set aside.
  6. Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
  7. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  8. Add the egg then remove from heat and mix in scallion greens.

 

[1] https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet