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Low-Carb Cauliflower Fried Rice (that Tastes Like the Real Thing)

Here’s a sneaky way to add more veggies to your diet.

There’s certainly nothing wrong with a little rice every now and then, but if you’re eating mounds of rice with lunch and dinner, you’re probably eating too many carbs (and skimping on veggies). In fact, the U.S. Department of Health and Human Services reported that over 80 percent of the population do not meet the daily recommendation for vegetables.

What if you could easily swap your grains for vegetables and not even notice the difference? That’s exactly what this recipe from wellness chef Charles Chen aims to do. By replacing the white rice with “riced” cauliflower, you can enjoy the tastes and textures of a traditional fried rice, but with the added benefit of important vitamins and minerals.

Chen is a chef, entrepreneur, and vivacious host of the online cooking show Kitchen Hustle, where “hustlers learn how to fuel their passions.” Throughout his childhood, Chen struggled with his health. As a teenager, he was prediabetic and a self-proclaimed couch potato who had no energy or motivation to make healthier choices. After hitting what he calls his “rock bottom moment,” he reclaimed his health, lost more than 100 pounds, and now helps others fuel their “bodies, mind, and spirit starting in the kitchen.”

Cauliflower rice is so popular right now that many stores are now selling it in bags in the frozen food section, but you can also make it at home by blitzing cauliflower florets in your food processor or using a grater.

After that, you can use the cauliflower rice the same way you would use regular rice. For example, try swapping in cauliflower rice in your avocado sushi or in these Greek-stuffed tomatoes.

Difficulty: Easy

Ingredients

  • 1/2 cup diced onion
  • 1/2 cup diced green bell peppers
  • 1/2 cup edamame (shelled)
  • 2 cups cauliflower rice
  • 1/2 tbsp white vinegar
  • fresh basil, julienned, for garnish
  • 1 tsp coconut oil
  • 1 clove minced garlic
  • 1/2 cup non-GMO corn
  • 1/2 cup diced shiitake mushrooms
  • 3 tsp liquid aminos (or reduced-sodium soy sauce)
  • pinch of pink Himalayan sea salt
  • crushed almonds, for garnish

Instructions

Stir fry all ingredients except almonds and basil over medium heat. To serve, garnish with crushed almonds and julienned basil.
Charles Chen

This video features Charles Chen. Charles Chen is a chef, host, and wellness expert based in Los Angeles and New York City.

Duration: 2:28. Last Updated On: Nov. 8, 2017, 6:14 p.m.
Reviewed by: Dr. Preeti Parikh, . Review date: Sept. 12, 2017

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
134
6% Complete
6%
Fat
7g
10% Complete
10%
Cholesterol
0mg
0% Complete
0%
Sodium
489mg
21% Complete
21%
Carbohydrates
14g
14% Complete
14%
Fiber
4g
16% Complete
16%
Sugar
4g
8% Complete
8%
Protein
6g
11% Complete
11%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Dairy Free
Diabetes Diet
Diabetes Diet
Gluten Free
Gluten Free
Heart Healthy
Heart Healthy
Lower Carbohydrate
Lower Carbohydrate
Lower Cholesterol
Lower Cholesterol
Lower Sugar
Lower Sugar
Vegan
Vegan
Vegetarian
Vegetarian
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