Cauliflower, Brown Rice, and Vegetable Fried Rice

If you want to add more Chinese recipes to your collection, Cauliflower, Brown Rice, and Vegetable Fried Rice might be a recipe you should try. Watching your figure? This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe has 192 calories, 7g of protein, and 6g of fat per serving. For $1.16 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. This recipe serves 8. It works well as a hor d'oeuvre. It is brought to you by spoonacular user toprmt. 3689 people were impressed by this recipe. Head to the store and pick up broccoli, grapeseed oil, sesame oil, and a few other things to make it today. From preparation to the plate, this recipe takes roughly 30 minutes. With a spoonacular score of 99%, this dish is great. If you like this recipe, take a look at these similar recipes: Cauliflower, Brown Rice, and Vegetable Fried Rice, Cauliflower, Brown Rice, and Vegetable Fried Rice, and Cauliflower, Brown Rice, and Vegetable Fried Rice.

Servings: 8

 

Ingredients:

2 cups cooked broccoli, chopped small

1 head of cauliflower, raw

1 + 1 T coconut oil or butter

3 cups of cooked brown rice, cold

5 cloves of garlic, chopped

1 + 1 T grapeseed oil

3T reduced-sodium soy sauce

1 cup frozen peas

salt, to taste

additional chopped scallion tops for garnish

7 scallions, chopped (keep white/light green ends separate from dark green tops)

2t toasted sesame oil

toasted sesame seeds, optional

Equipment:

food processor

frying pan

Cooking instruction summary:

  1. Remove the cauliflower's tough stem and reserve for another use. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with around four cups of "cauliflower rice."
  2. Heat 1T butter and 1T oil in a large skillet over medium heat. Add garlic and the white and light green pieces of scallion. Sauté about a minute.
  3. Add the cauliflower to the pan. Stir to coat with oil, then spread out in pan and let sit; you want it cook a bit and to caramelize (get a bit brown), which will bring out the sweetness. After a couple of minutes, stir and spread out again.
  4. Add cold rice (it separates easily, so it won't clump up during cooking), plus the additional grapeseed and coconut oil or butter. Raise heat to medium-high. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom. Let it sit for about two minutes—so the rice can get toasted and a little crispy. Add the peas and broccoli and stir again. Drizzle soy sauce and toasted sesame oil over rice.
  5. Cook for another minute or so and turn off heat. Add chopped scallion tops and toss.
  6. I like to toast some sesame seeds in a dry pan; I sprinkle these and some more raw, chopped scallion over the top of the rice for added flavor and crunch.
  7. Season to taste with salt and, if you'd like, more soy sauce. Keep in mind that if you're serving this with something salty and saucy (ie. teriyaki chicken) you may want to hold off on adding too much salt to the fried rice.

 

Step by step:


1. Remove the cauliflower's tough stem and reserve for another use. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with around four cups of "cauliflower rice."

2. Heat 1T butter and 1T oil in a large skillet over medium heat.

3. Add garlic and the white and light green pieces of scallion. Sauté about a minute.

4. Add the cauliflower to the pan. Stir to coat with oil, then spread out in pan and let sit; you want it cook a bit and to caramelize (get a bit brown), which will bring out the sweetness. After a couple of minutes, stir and spread out again.

5. Add cold rice (it separates easily, so it won't clump up during cooking), plus the additional grapeseed and coconut oil or butter. Raise heat to medium-high. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom.

6. Let it sit for about two minutes—so the rice can get toasted and a little crispy.

7. Add the peas and broccoli and stir again.

8. Drizzle soy sauce and toasted sesame oil over rice.Cook for another minute or so and turn off heat.

9. Add chopped scallion tops and toss.I like to toast some sesame seeds in a dry pan; I sprinkle these and some more raw, chopped scallion over the top of the rice for added flavor and crunch.Season to taste with salt and, if you'd like, more soy sauce. Keep in mind that if you're serving this with something salty and saucy (ie. teriyaki chicken) you may want to hold off on adding too much salt to the fried rice.


Nutrition Information:

Quickview
191k Calories
6g Protein
6g Total Fat
29g Carbs
76% Health Score
Limit These
Calories
191k
10%

Fat
6g
10%

  Saturated Fat
1g
6%

Carbohydrates
29g
10%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
428mg
19%

Get Enough Of These
Protein
6g
14%

Vitamin C
65mg
80%

Vitamin K
73µg
70%

Manganese
1mg
66%

Copper
0.48mg
24%

Fiber
5g
23%

Folate
89µg
22%

Magnesium
87mg
22%

Vitamin B6
0.42mg
21%

Phosphorus
188mg
19%

Vitamin B1
0.25mg
17%

Iron
2mg
15%

Potassium
490mg
14%

Calcium
132mg
13%

Vitamin B3
2mg
13%

Zinc
1mg
11%

Vitamin B5
0.96mg
10%

Vitamin A
445IU
9%

Vitamin B2
0.15mg
9%

Selenium
4µg
6%

Vitamin E
0.42mg
3%

covered percent of daily need
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Food Joke

Calling in Sick... A Cat Owner's Story Calling in sick to work makes me uncomfortable because no matter how legitimate my illness, I always sense my boss thinks I am lying. On one occasion, I had a valid reason but lied anyway because the truth was too humiliating to reveal. I simply mentioned that I had sustained a head injury and I hoped I would feel up to coming in the next day. By then, I could think up a doozy to explain the bandage on my crown. In this case, the truth hurt. I mean it really hurt in the place men feel the most pain. The accident occurred mainly because I conceded to my wife's wishes to adopt a cute little kitty. As the daily routine prescribes, I was taking my shower after breakfast when I heard my wife call out to me from the kitchen. "Ed!" she hearkened. "The garbage disposal is dead. Come reset it." "You know where the button is." I protested through the shower . "Reset it yourself!" "I am scared!" She pleaded. "What if it starts going and sucks me in?" Pause. "C'mon, it'll only take a second." No logical assurance about how a disposal can't start itself will calm the fears of a person who suffers from "Big-ol-scary-machinephobia," a condition brought on by watching too many Stephen King movies. It is futile to argue or explain, kind of like Lloyd Bentsen telling Americans they are over-taxed. And if a poltergeist did, in fact, possess the disposal, and she was ground into round, I'd have to live with that the rest of my life. So out I came, dripping wet and buck naked, hoping to make a statement about how her cowardly behavior was not without consequence but it was I who would suffer. I crouched down and stuck my head under the sink to find the button. It is the last action I remember performing. It struck without warning. Nay, it wasn't a hexed disposal drawing me into its gnashing metal teeth. It was our new kitty, clawing playfully at the dangling objects she spied between my legs. She ("Buttons" aka "the Grater") had been poised around the corner and stalked me as I took the bait under the sink. At precisely the second I was most vulnerable, she leapt at the toys I unwittingly offered and snagged them with her needle-like claws. Now when men feel pain or even sense danger anywhere close to their masculine region, they lose all rational thought to control orderly bodily movements. Instinctively, their nerves compel the body to contort inwardly, while rising upwardly at a violent rate of speed. Not even a well-trained monk could calmly stand with his groin supporting the full weight of a kitten and rectify the situation in a step-by-step procedure. Wild animals are sometimes faced with a "fight or flight" syndrome; men, in this predicament, choose only the "flight" option. Fleeing straight up, I knew at that moment how a cat feels when it is alarmed. It was a dismal irony. But, whereas cats seek great heights to escape, I never made it that far. The sink and cabinet bluntly impeded my ascent; the impact knocked me out cold. When I awoke, my wife and the paramedics stood over me. Having been fully briefed by my wife, the paramedics snorted as they tried to conduct their work while suppressing their hysterical laughter. My wife told me I should be flattered. At the office, colleagues tried to coax an explanation out of me. I kept silent, claiming it was too painful to talk. "What's the matter, cat got your tongue?" If they had only known.

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