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Cauliflower Fried Rice, an easy and nutritious one-skillet meal

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A delicious and nutritious way to eat “fried rice.” The riced cauliflower cooks with the rest of the vegetables and then gets paired with a tasty sauce. Serve this on its own with a side of hummus and veggies or with your choice of protein (legumes, chicken, beef, salmon, etc)

Ingredients

Units Scale
  • 1 medium head of cauliflower, stem removed or may use a 16 ounce bag of frozen riced cauliflower
  • 2 tablespoons of unsalted butter, to cook eggs
  • 3 tablespoons avocado oil, to cook the rest of ingredients
  • 3 large eggs, beaten
  • 3 garlic cloves, minced
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 carrot, peeled and small diced
  • 1/3 cup of coconut aminos, I like the Trader Joe’s brand
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons of maple syrup
  • 1 large kale, stem removed or 1 cup spinach, finely diced
  • 1/4 cup cilantro or parsley, finely diced.

Instructions

  1. Cut the cauliflower into chunks and place them in the food processor. Pulse until it’s broken down into small pieces and resembles rice. Set it aside. Skip this step if using frozen riced cauliflower.
  2. Get the rest of the ingredients prepped and ready. Mince the garlic. Measure out the coconut aminos, the sesame oil and the maple syrup (I like to combine all 3 together in a bowl or measuring cup and mix to combine). Measure out the frozen corn and peas. Wash, peel and small dice the carrot. Also, small dice the kale (or spinach) and cilantro.
  3. Heat a deep skillet or pot over medium heat. Add 2 tablespoons of butter and melt it. Add the beaten eggs and cook to scramble the eggs. Remove from the pan and set it aside
  4. Add 3 tablespoons of oil to the same pan over medium heat. Add the minced garlic. Cook for a few seconds.
  5. Add the small diced carrots, frozen corn, and frozen peas. Mix and cook for about 4 minutes, mixing occasionally.
  6. Add the cauliflower. Cook over medium heat for about 10-15 minutes, mixing frequently or until the cauliflower has cooked and softened. If needed, cover the pan with a lid to help the cauliflower cook through.
  7. Note: if using frozen cauliflower, I like to add the cauliflower and then lower the heat to about medium-low, cover with a lid and allow the frozen cauliflower to cook a bit (for about 10-15 minutes, or until the cauliflower has cooked through-making sure it doesn’t become mushy). If the frozen cauliflower has released some liquid, remove the lid after the 15 minute mark and cook uncovered over medium heat for about 5-8 minutes or until the liquid has evaporated and the cauliflower has warmed through. Make sure to mix the cauliflower along the way a few times. 
  8. Add the scrambled eggs, finely diced kale and cilantro. Mix to combine and cook for a minute. 
  9. Add coconut aminos, sesame oil and maple syrup.
  10. Mix to combine, cook for 3 minutes, allow to cool and serve.

Find it online: https://www.nutritiouskidsfoods.com/cauliflower-fried-rice/