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Get in a position to take advantage of incredible fried rice. Except for…with out rice. It’s made with cauliflower!!! Step one is to grow to be a head of cauliflower into rice-shaped items. This will also be finished in a meals processor or grated on a field grater. Made this manner, now not simplest does the cauliflower style like rice, this dish has all of the fabulous flavors of vintage hen fried rice! I’m now not kidding, the effects will amaze you. Each and every very thin serving has simplest 188 energy, and 8g of fats. A should take a look at!!!
- 1 medium head cauliflower or 1 (16 ounces) bag Dealer Joe’s riced cauliflower, see buying groceries pointers
- 2 egg whites
- 1 egg
- Cooking Spray
- 1 tablespoon canola oil or olive oil
- 1 teaspoon garlic, minced
- 1 cup cooked hen breast, diced and pores and skin got rid of
- ½ cup sliced scallions (inexperienced onion)
- 1 cup chopped celery
- 1 cup frozen peas and carrots, now not thawed, see buying groceries pointers
- 3 tablespoons reduced-sodium soy sauce (use wheat-free soy sauce for Paleo or Gluten-free, see buying groceries pointers
- 2 teaspoons sesame oil, see buying groceries pointers
- Black pepper, to style
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If you’re the use of a bag of already ready riced cauliflower, skip this primary step. Differently, wash and dry the cauliflower. Take away core and coarsely chop into florets. Blot with paper towels to totally dry. Position part of cauliflower in a meals processor and pulse till the cauliflower is small and has the feel of rice or couscous. Make sure you now not over procedure or it’ll get gentle. Upload to a big bowl. Repeat processing with final cauliflower. Or, the use of the biggest holes on a field cheese grater, grate every cauliflower floret into small items, very similar to the dimensions of a grain of rice. Put aside.
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Mix the egg and egg whites in a small bowl. Beat with a fork. Put aside.
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Coat a big nonstick wok or huge nonstick pan with cooking spray. Upload canola oil and warmth over medium-high warmth. Stir in cauliflower rice and garlic. Stir-fry for three mins. Stir more often than not.
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Upload hen and stir-fry for 1 minute. Upload in scallions, frozen peas/carrots, (breaking them up) celery, and soy sauce. Prepare dinner for approximately 3 mins till heated thru, frequently tossing gently to coat and cook dinner all substances.
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Push aggregate to the perimeters of wok or pan. Coat the open facet of pan with extra cooking spray. Upload eggs to that facet of pan. Prepare dinner and stir about 1 minute or till the eggs are totally cooked. Combine eggs into cauliflower aggregate. Upload sesame oil, a little bit black pepper, and stir fry substances all in combination.
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Serve straight away or retailer leftovers in fridge for as much as 2 days. This dish freezes nice, too.
Cauliflower rice is astounding! It’s gentle and fluffy. It takes 5 mins to make. It could actually exchange couscous or rice in any dish, sizzling or chilly.
1 head cauliflower, shredded into very small items makes about 4-5 cups cauliflower rice.
Buying groceries Guidelines
If in case you have a Dealer Joe’s on your the town, they promote a 16-ounce bag of riced cauliflower. You’re going to like it. It saves you numerous time, now not having to prep the cauliflower.
As well as, many supermarkets, Goal and Walmart raise Inexperienced Large’s cauliflower rice within the produce phase.
Sesame oil is bought in maximum supermarkets within the Asian phase. I purchased mine at Dealer Joe’s.
Frozen luggage of the combo of peas and carrots are to be had in maximum supermarkets.
If you’re on a Paleo vitamin or Gluten-free, use a wheat-free soy sauce. Test those out: San-J Natural Tamari Soy Sauce or Wan Ja Shan Natural Tamari Soy Sauce.
Prep Guidelines
In case you don’t have a meals processor, you’ll use a field cheese grater or elementary small cheese grater to create small “grains” of cauliflower rice for the recipe.
WW Freestyle SmartPoints 2-Blue
WW SmartPoints 3-Inexperienced
WW PointsPlus 5
| SKINNY FACTS: for 1 serving (1½ cups) 188 energy, 8g fats, 1g sat. fats, 70mg chol, 16g prot,14g carbs, 6g fiber, 575mg sod, 1g sugar |
| FACTS: for Freestyle SmartPoints 58 energy, 1g sat. fats, 0g sugar, 1g protein |
Serving: 1.5cupsEnergy: 188kcalCarbohydrates: 14gProtein: 16gFats: 8gSaturated Fats: 1gLdl cholesterol: 70mgSodium: 575mgFiber: 6gSugar: 1gBlue Sensible Issues: 2Inexperienced Sensible Issues: 3Plus Issues: 5
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