Cauliflower Fried "Rice"

BCBSIL Connect Team — Thu, 24 Aug 2023 21:29:09 GMT

Current Revision posted to Recipe Book by BCBSIL Connect Team on 8/24/2023 9:29:09 PM

Ingredients: Makes 6 servings

1 pound Cauliflower, rough chopped
1/2 cup Green Peas, fresh or frozen
1/2 cup Carrots , diced
1 tsp Sesame Oil
1 tbsp Canola Oil
1 tbsp Ginger, minced
1 each egg Egg Whites
2 tbsp Soy Sauce
1 tbsp Scallions, chopped

Directions:

Place small batch of chopped cauliflower in a food processor, pulse until the size of rice. Continue until all cauliflower is rice-size.
Blanch carrots and peas in hot water, then shock in an ice bath.
Heat sesame and canola oils in a pan. Add cauliflower rice and ginger. Stir fry until cauliflower is lightly browned.
Add carrots and peas to pan. Cook until heated through and tender.
Push veggies to the sides, creating a space in the center of the pan.
Pour in egg whites. Let them sit to slightly set, then stir until scrambled.
Mix eggs into cauliflower and vegetables.
Stir in soy sauce and green onion. Cook until soy sauce is absorbed.

Serving Size:
1/2 cup

Nutritional Information:
Per serving: Cal: 75, Total Fat: 5g, Sat Fat: 1g, Sodium: 210mg, Carbs: 5g, Protein: 3g, Sugar: 2g, Fiber: 2g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: Vegetarian, Recipe book, American, Asian, Diabetes/prediabetes - Carb Conscious, General Healthy - Health Conscious, High blood pressure - Sodium Conscious, Side Dishes, Heart Disease - Heart Conscious

Cauliflower Fried "Rice"

BCBSIL Connect Team — Thu, 02 Sep 2021 22:15:24 GMT

Revision 4 posted to Recipe Book by BCBSIL Connect Team on 9/2/2021 10:15:24 PM

Ingredients: Makes 6 servings

Directions:

Place small batch of chopped cauliflower in a food processor, pulse until the size of rice. Continue until all cauliflower is rice-size.
Blanch carrots and peas in hot water, then shock in an ice bath.
Heat sesame and canola oils in a pan. Add cauliflower rice and ginger. Stir fry until cauliflower is lightly browned.
Add carrots and peas to pan. Cook until heated through and tender.
Push veggies to the sides, creating a space in the center of the pan.
Pour in egg whites. Let them sit to slightly set, then stir until scrambled.
Mix eggs into cauliflower and vegetables.
Stir in soy sauce and green onion. Cook until soy sauce is absorbed.

Serving Size:
1/2 cup

Nutritional Information:
Per serving: Cal: 75, Total Fat: 5g, Sat Fat: 1g, Sodium: 210mg, Carbs: 5g, Protein: 3g, Sugar: 2g, Fiber: 2g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Cauliflower Fried "Rice"

BCBSIL Connect Team — Fri, 12 Feb 2021 21:04:23 GMT

Revision 3 posted to Recipe Book by BCBSIL Connect Team on 2/12/2021 9:04:23 PM

Ingredients: Makes 6 servings

Directions:

Place small batch of chopped cauliflower in a food processor, pulse until the size of rice. Continue until all cauliflower is rice-size.
Blanch carrots and peas in hot water, then shock in an ice bath.
Heat sesame and canola oils in a pan. Add cauliflower rice and ginger. Stir fry until cauliflower is lightly browned.
Add carrots and peas to pan. Cook until heated through and tender.
Push veggies to the sides, creating a space in the center of the pan.
Pour in egg whites. Let them sit to slightly set, then stir until scrambled.
Mix eggs into cauliflower and vegetables.
Stir in soy sauce and green onion. Cook until soy sauce is absorbed.

Serving Size:
1/2 cup

Nutritional Information:
Per serving: Cal: 75, Total Fat: 5g, Sat Fat: 1g, Sodium: 210mg, Carbs: 5g, Protein: 3g, Sugar: 2g, Fiber: 2g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Cauliflower Fried "Rice"

BCBSIL Connect Team — Fri, 12 Feb 2021 21:04:11 GMT

Revision 2 posted to Recipe Book by BCBSIL Connect Team on 2/12/2021 9:04:11 PM

Ingredients: Makes 6 servings

Directions:

Place small batch of chopped cauliflower in a food processor, pulse until the size of rice. Continue until all cauliflower is rice-size.
Blanch carrots and peas in hot water, then shock in an ice bath.
Heat sesame and canola oils in a pan. Add cauliflower rice and ginger. Stir fry until cauliflower is lightly browned.
Add carrots and peas to pan. Cook until heated through and tender.
Push veggies to the sides, creating a space in the center of the pan.
Pour in egg whites. Let them sit to slightly set, then stir until scrambled.
Mix eggs into cauliflower and vegetables.
Stir in soy sauce and green onion. Cook until soy sauce is absorbed.

Serving Size:
1/2 cup

Nutritional Information:
Per serving: Cal: 75, Total Fat: 5g, Sat Fat: 1g, Sodium: 210mg, Carbs: 5g, Protein: 3g, Sugar: 2g, Fiber: 2g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Cauliflower Fried "Rice"

BCBSIL Connect Team — Tue, 21 Jan 2020 17:38:40 GMT

Revision 1 posted to Recipe Book by BCBSIL Connect Team on 1/21/2020 5:38:40 PM

Ingredients: Makes 6 servings

Directions:

Place small batch of chopped cauliflower in a food processor, pulse until the size of rice. Continue until all cauliflower is rice-size.
Blanch carrots and peas in hot water, then shock in an ice bath.
Heat sesame and canola oils in a pan. Add cauliflower rice and ginger. Stir fry until cauliflower is lightly browned.
Add carrots and peas to pan. Cook until heated through and tender.
Push veggies to the sides, creating a space in the center of the pan.
Pour in egg whites. Let them sit to slightly set, then stir until scrambled.
Mix eggs into cauliflower and vegetables.
Stir in soy sauce and green onion. Cook until soy sauce is absorbed.

Serving Size:
1/2 cup

Nutritional Information:
Per serving: Cal: 75, Total Fat: 5g, Sat Fat: 1g, Sodium: 210mg, Carbs: 5g, Protein: 3g, Sugar: 2g, Fiber: 2g

Recipe Source:
Recipe provided by FLIK Hospitality Group