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15-Minute Cauliflower Fried Rice: A Healthy, Quick, and Delicious Meal

In our fast-paced lives, finding a healthy meal that can be prepared in a short amount of time is a boon for many of us. One such dish that fits the bill perfectly is Cauliflower Fried Rice. Not only is it a low-carb alternative to traditional fried rice, but it’s also packed with nutrients and flavour. In just 15 minutes, you can whip up this delightful dish that is perfect as a main course or a side.

Why Cauliflower Fried Rice?

Cauliflower is often hailed as the star of healthy eating. This versatile vegetable is low in calories yet high in fibre and essential vitamins. By using cauliflower instead of rice, you significantly decrease the carbohydrate content of your meal, making it an excellent option for those looking to reduce their carb intake or follow a ketogenic diet.

Ingredients You’ll Need

To create this quick and nutritious cauliflower fried rice, you’ll need the following ingredients:

• 1 medium head of cauliflower (or 300g of pre-riced cauliflower)
• 2 tablespoons of vegetable oil or sesame oil
• 2 large eggs (or a plant-based alternative)
• 1 cup of mixed vegetables (such as peas, carrots, and corn)
• 2-3 spring onions, finely chopped
• 2 cloves of garlic, minced
• 2 tablespoons of soy sauce (or tamari for a gluten-free option)
• Salt and pepper to taste
• Optional: a pinch of white pepper or sesame seeds for garnish

Quick Cooking Instructions

Step 1: Prepare the Cauliflower

If you are using a whole head of cauliflower, begin by removing the leaves and stem. Cut it into smaller florets and then pulse it in a food processor until it resembles rice grains. If you’ve opted for pre-riced cauliflower, you can skip this step.

Step 2: Cook the Eggs

Heat one tablespoon of oil in a large frying pan or wok over a medium heat. Crack the eggs into the pan, scrambling them until they are just set. Once cooked, transfer the eggs to a plate and set aside.

Step 3: Sauté the Vegetables

In the same pan, add the remaining tablespoon of oil. Toss in the minced garlic and spring onions, cooking for about 30 seconds until fragrant. Next, add the mixed vegetables and stir-fry for 2-3 minutes until they are tender.

Step 4: Fry the Cauliflower

Add the riced cauliflower to the pan, stirring everything together. Pour in the soy sauce and cook for another 4-5 minutes, stirring frequently to ensure even cooking. The cauliflower should become tender yet retain a slight crunch.

Step 5: Combine and Serve

Fold the scrambled eggs back into the pan, stirring to combine. Season with salt, pepper, and a pinch of white pepper if desired. Once everything is heated through, remove from the heat and serve immediately. You can garnish with sesame seeds for an added crunch.

Why You’ll Love It

The beauty of this 15-minute Cauliflower Fried Rice lies in its versatility. You can customise it based on your preferences or whatever you have available in your pantry. Feel free to add any proteins such as chicken, shrimp, or tofu to make it more filling, or switch up the vegetables according to the season.

Additionally, this dish makes for excellent meal prep. You can store leftovers in an airtight container in the fridge for up to three days, making it a convenient option for busy weekdays.

Final Thoughts

Cooking healthy meals doesn’t have to be time-consuming or complicated. This 15-minute cauliflower fried rice is a prime example of how you can enjoy a tasty dish without spending hours in the kitchen. Perfect for busy weeknights or when you want something comforting yet nutritious, this recipe will likely become a staple in your culinary repertoire.

So, gather your ingredients and give this quick and healthy meal a try! You might just find yourself serving it on repeat. Enjoy your cooking!