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Cauliflower fried rice recipe

Makes 5 servings


  • 1 Tbsp. + 1 tsp. sesame oil 
  • 2 eggs
  • 1 small head of cauliflower
  • ½ cup frozen mixed vegetables 
  • 2 green onions, separate whites from green
  • 3 cloves garlic, minced
  • 3 Tbsp. soy sauce 
  • Cooking spray


Remove the core of the cauliflower. 

Chop florets and put half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice. Repeat with the remaining cauliflower. Whisk eggs in a small bowl. Spray a large sauté pan or wok with cooking spray, then heat over medium heat.

Add the eggs and cook, turning until set. Remove eggs from pan and set aside.
Add sesame oil to the pan and sauté the whites of the onions. Add mixed vegetables and garlic and continue to sauté for about three to four minutes, or until soft. Raise the heat to medium-high.

Add the cauliflower "rice" to the sauté pan along with soy sauce. Mix, cover and cook approximately five to six minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.

Add the eggs back to the pan then remove from heat. Serve immediately and garnish with green parts of the onion, if desired.

Nutrition analysis per serving: 90 calories, 2 g fat, 7 g protein, 11 g carbohydrate, 5 g fiber, 700 mg sodium

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