Gluten Free Fried Cauliflower “Rice” Recipe
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!
Servings: 4 Servings
Calories: 356kcal
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
Nutrition Facts
Gluten Free Fried Cauliflower "Rice"
Amount Per Serving
Calories 356
Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 9g45%
Cholesterol 175mg58%
Sodium 382mg16%
Potassium 574mg16%
Carbohydrates 9g3%
Fiber 3g12%
Sugar 3g3%
Protein 26g52%
Vitamin A 5490IU110%
Vitamin C 19.5mg24%
Calcium 76mg8%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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