Chinese Fried 'Rice'

Chinese Fried 'Rice'

By Dawn Thalheimer

If you are like most people, January brings a renewed sense of commitment to fitness and a better lifestyle in general. Sadly, (for some!) a major part of this change is going to be a revamp of your current diet and a focus on making better food choices without feeling deprived.

This month I’m sharing one of my favourite recipes featuring cauliflower. Low in calories, high in fibre, and full of antioxidants and vitamins such as Vit C, Vit K, Vit B6, folate, pantothenic acid, potassium and manganese, cauliflower packs a big nutritional punch. As a bonus, this versatile veggie can be substituted for mashed potatoes (just throw cooked florets in a food processor with a bit of cream cheese and some spices) or rice as in the following recipe:



  • 10 oz (or 1/2 medium head) fresh cauliflower
  • 1 tbsp coconut oil
  • 3 green onions, sliced
  • 1 clove garlic, minced
  • 1 tbsp grated ginger
  • 3 tablespoons soy sauce
  • Few drops sesame oil (optional – to taste)
  • 3 eggs
  • Add in your choice of protein: 1-2 cups of diced lean meat


Grate the cauliflower - I use the grating blade in food processor but you could use a hand grater.

Heat oil in the bottom of a wok or large skillet on medium-high.

Add the onions and garlic and stir fry for about a minute.

Add the cauliflower and continue to cook - about 4-5 minutes, stirring constantly. Be careful not to overcook.

Stir in the ginger, soy sauce, sesame oil and your choice of meat. Stir-fry until the meat is cooked through.

Push the "rice" to one side and crack the eggs into the other side; scrambling until cooked.

Mix the eggs into the "rice” and enjoy!

Makes 4 servings

Nutrition - Per 1/4 recipe (not including meat): Calories 105, Fat 6.9g, Sodium 748mg, Carbs 5.8g, Sugar 2.4g, Fiber 2.2g, Protein 6.5g




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