Cauli-Fried Rice

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Cauliflower is such a versatile veggie! It really tastes like what ever you cook it with! This allows for a world of possibilities!  I’ve already made faux mashed potatoes with the cauliflower.  Now, I’d like to share a recipe starring cauliflower as a substitute for rice.  I found these need packages of already “riced” or crumbled cauliflower at Target, and it made life much easier!

You certainly do not need to buy the pre-crumbled cauliflower– it is cheaper to actually buy by the head.  If this is how you purchase you can simply finely chop the cauliflower, or grate the cauliflower raw into a large bowl.  Once you have your grated cauliflower– add veggies!! Any and all veggies you would like in your stir fried rice.  I chose peas, onions, carrots, broccoli, and green beans!  I supersized this recipe so I could meal prep with it for the next few days!  I made a total of 10 1-cup servings!! If you do not plan on meal prepping leftovers, I would recommend cutting the recipe in half!

Ingredients: (for 10 servings)

  • 2 lbs of cauliflower (2 packages of crumbled cauliflower)
  • 1 lb shrimp, cooked, tails off
  • 3 tbs olive oil
  • 2 tbs garlic, minced
  • 1 cup broccoli, chopped
  • 1 cup grated carrots
  • 1 cup onion, chopped
  • 1 package of frozen peas
  • 1 cup egg beaters
  • 3 tbs fresh parlsey, chopped
  • 1/2 cup less sodium soy sauce

To begin, I added 2 tbs olive oil to a large pan.  I added 1 tbs minced garlic, the chopped cauliflower, and all the veggies to the pan.  I cooked for about 15 minutes until all veggies were soft–stirring frequently.

Once the vegetables were all soft, I made a hole in the center of the pan by pushing the veggies and cauliflower to the sides.  I added the egg beaters to this spot. I stirred frequently until the egg beaters began to cook.   Once cooked, I mixed throughly until it was combined.

In a separate pan, I cooked the shrimp in 1 tbs olive oil and 1 tbs minced garlic. Since the shrimp was pre-cooked, I only cooked until shrimp was warmed through.

Added the shrimp, fresh parsley, and 1/2 cup soy sauce to the fried “rice” and mix.  Add voila!


And Plenty left over for meals for the rest of the week!  I’ll be a broken record, but failure to prep and prepare is failure to succeed.  With the craziness and how unpredictable life can be, the best way to reach your weight loss/fitness goals is to have your meals all set and prepared for you.  That way you have healthy, delicious meals at your hand when busy and you are less likely to be inclined to drive through that fast food stop or order in greasy take-out.


Macros per serving (1 cup)

166 calories—- 2.9 fat    14.5 carbs    19 protein

Let’s compare this to 1 cup of shrimp fried rice from a chinese restaurant

321 calories  —- 11.6 fat   41.9 carbs  10.9 protein

 

Can’t beat it!  And, it’s boyfriend approved! Hope you enjoy!

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4 thoughts on “Cauli-Fried Rice

  1. ” With the craziness and how unpredictable life can be, the best way to reach your weight loss/fitness goals is to have your meals all set and prepared for you. That way you have healthy, delicious meals at your hand when busy and you are less likely to be inclined to drive through that fast food stop or order in greasy take-out.”
    Couldn’t agree more. Nice write-up. Keep it up.

    Like

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