Are you looking for a delicious, low-carb alternative to your favorite fried rice dish? Look no further! This Cauliflower Tomato “Fried Rice” is a game-changer. Not only is it packed with flavor, but it’s also incredibly healthy and perfect for those who are watching their waistline. By swapping out traditional rice for cauliflower, you can enjoy all the deliciousness of fried rice without the extra carbs and calories. Let’s dive into this mouth-watering recipe that will leave you feeling satisfied and guilt-free.
Why Cauliflower “Rice” is a Healthier Choice
This dish is a fantastic option for anyone looking to reduce their carbohydrate intake without sacrificing flavor.
Cauliflower is a superstar. It’s high in vitamins C and K, and is also a good source of folate. Cauliflower is fat-free and cholesterol-free. And it’s low in sodium.
Mayo Clinic Health System
Cauliflower is our “rice” here – a powerhouse vegetable, rich in vitamins C and K, and provides a good amount of fiber, which helps in digestion and keeps you feeling full longer. By replacing rice with cauliflower, you significantly cut down on the calories and carbs, making this dish ideal for weight loss or maintaining a healthy diet.
That said, if you’re looking for more traditional Fried Rice – head over to SoyRice.com – folks there will get you covered with their Soy Sauce Fried Rice, Yangzhou Fried Rice and Simple Chicken Fried Rice.
Chef’s Notes – Cauliflower Tomato Fried Rice
- Texture Matters: To avoid soggy cauliflower rice, make sure to dry the cauliflower thoroughly after washing. You can also lightly squeeze it with a clean kitchen towel to remove excess moisture.
- Quick Cooking: Cauliflower cooks faster than rice, so keep an eye on it to prevent overcooking. A quick stir-fry on high heat usually does the trick.
- Flavor Boost: Feel free to add other vegetables like bell peppers, peas, or carrots for added color and nutrition.
- Protein Options: If you want to add more protein, consider adding some cooked chicken, shrimp, or tofu to the dish.
- Spice It Up: For a little heat, add a dash of chili flakes or a splash of hot sauce.
Cauliflower Tomato Stir-Fry
Get ready to fall in love with this Cauliflower Tomato Stir-Fry! It’s a delightful, low-carb twist on traditional fried rice, packed with fresh veggies and bursting with flavor. Perfect for a quick, healthy meal that won’t break the bank. Inspired by the simplicity of home cooking, this dish is a must-try for anyone looking to eat well without spending hours in the kitchen.
4
servings10
minutes15
minutes150
kcal25
minutesKeep the screen of your device on
Ingredients
- Vegetables
2 medium tomatoes peeled and diced
Half a head cauliflower finely chopped
3 garlic cloves minced
- Protein
2 large eggs beaten
- Sauces and Seasonings
2 tablespoons soy sauce
1 tablespoon oyster sauce
1 tablespoon tomato ketchup
- Black pepper
black pepper to taste
- Cooking Oil
2 tablespoons vegetable oil
- Alternative Ingredients
Soy Sauce: Tamari or coconut aminos for gluten-free options.
Oyster Sauce: Hoisin sauce or mushroom sauce for a vegetarian option.
Tomato Ketchup: Tomato paste with a pinch of sugar.
Directions
- Prep Ingredients – Start by peeling and dicing the tomatoes. Finely chop the cauliflower into rice-sized pieces and mince the garlic cloves. Beat the eggs in a bowl until well mixed.
- Cook Eggs – Heat 1 tablespoon of vegetable oil in a nonstick pan over medium heat. Pour in the beaten eggs and scramble until fully cooked. Remove from the pan and set aside.
- Sauté Garlic – In the same pan, add another tablespoon of vegetable oil. Add the minced garlic and sauté until fragrant, about 1 minute.
- Cook Tomatoes – Add the diced tomatoes to the pan and cook until they release their juices and soften, approximately 3-4 minutes.
- Add Cauliflower – Stir in the chopped cauliflower and cook for another 5 minutes until tender.
- Seasoning – Pour in the soy sauce, oyster sauce, and tomato ketchup. Mix well to combine all ingredients evenly.
- Combine Eggs – Return the scrambled eggs to the pan and stir everything together. Season with black pepper to taste.
- Serve – Transfer to a serving dish and enjoy your healthy Cauliflower Tomato Stir-Fry!
Equipment
- chef’s knife
- cutting board
- Nonstick Pan
- mixing bowls
- measuring cups and spoons
Nutrition Facts
- Calories: 150kcal
- Carbohydrates: 10g
- Protein: 8g
- Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 93mg
- Sodium: 600mg
- Potassium: 400mg
- Fiber: 3g
- Sugar: 4g
- Vitamin A: 500IU
- Vitamin C: 30mg
- Calcium: 40mg
- Iron: 1mg
FAQ – Cauliflower Tomato Fried Rice
Why is my cauliflower fried rice soggy?
Your cauliflower fried rice might be soggy because the cauliflower wasn’t dried properly before cooking. Make sure to pat it dry thoroughly and cook it on high heat to evaporate any excess moisture quickly.
Why do you soak cauliflower before cooking?
Soaking cauliflower can help to remove any dirt and reduce bitterness. However, make sure to dry it thoroughly afterward to avoid sogginess.
How to make cauliflower rice that isn’t soggy?
Dry the cauliflower well after washing, cook it on high heat, and avoid overcooking. You can also use a clean kitchen towel to squeeze out any excess water before cooking.
Is cauliflower rice less fattening?
Yes, cauliflower rice is significantly lower in calories and carbohydrates compared to traditional rice, making it a less fattening option.
Can I freeze cauliflower rice?
Yes, you can freeze cauliflower rice. Just make sure to pat it dry before freezing and store it in an airtight container or freezer bag.
How long does cauliflower rice last in the fridge?
Cauliflower rice can last up to 4-5 days in the refrigerator when stored in an airtight container.
Can I make this dish vegan?
Absolutely! Simply omit the eggs and oyster sauce, and use a vegan alternative for the soy sauce if needed.
What other seasonings can I add?
Feel free to experiment with other seasonings like ginger, sesame oil, or even a dash of curry powder for a different flavor profile.
