Recipe: Healthy Fried Rice

Chinese food is delicious but is often unhealthy with large amounts of sodium, MSG, and carbs. This recipe from Skinny Taste serves 4 (perfect for the family) and offers the familiar yumminess of Chinese food, without the guilt.

If you are in the mood to do something a little different, St. Elizabeth’s own Lisa King, RN, has adapted the recipe from Skinny Taste. Her ingredients and instructions are listed below.

Cauliflower “Fried Rice”

Ingredients:

• 1 medium head (about 24 oz) 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 (Tamari for Gluten Free).

Directions:

1. Remove the core and let the cauliflower dry completely. 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. Set aside and repeat with the remaining cauliflower.
2. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
3. Heat a large sauté pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
4. Add the sesame oil and sauté onions, scallion whites, peas carrots, and garlic for about 3 to 4 minutes, or until soft.
5. Raise the heat to medium-high. Add the cauliflower “rice” to the sauté pan along with soy sauce. Mix, cover, and cook for approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.

Nutritional Analysis per Serving:

• Calories: 108.
• Fat: 3 g.
• Carbs: 14 g.
• Fiber: 6 g.
• Protein: 9 g.
• Sugar: 1 g.
• Sodium: 868 mg.
• Cholesterol: 47 mg.

Lisa’s Adaption:

Ingredients:

• 1 medium head (about 24 oz) cauliflower, rinsed and riced.
• 2 med boneless skinless chicken breast, cut into small pieces.
• 1 tbsp sesame oil.
• 2 large eggs.
• cooking spray.
• 1/2 small onion, diced fine.
• 1 cup frozen peas and carrots.
• 2 garlic cloves, minced.
• 4 green onion tops, chopped (optional).
• 3 tbsp soy sauce, or more to taste (Tamari for Gluten Free or Braggs Aminos).

Directions:

1. Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor or blender and pulse until the cauliflower is small and has the texture of rice. Set aside.
2. Spray pan with cooking spray and cook chicken until no longer pink.   Remove from pan.
3. In a pan add sesame oil, cauliflower, onion, garlic, peas, and carrots. Sauté for about 5 minutes stirring frequently.
4. Stir in soy sauce and chicken and cook another 3 minutes.
5. Push ingredients to the sides of the pan to make a well in the middle.
6. Whisk the eggs and scramble in the center of the pan.
7. Top with green onions (optional).

As we learned in a recent video featuring St. Elizabeth Physicians’ Weight Management Center dietitian Eric Davenport, cauliflower rice is a tasty, healthy option when you’re trying to steer clear of too many carbs. Click here to watch the video.