Cauliflower Veggie Fried Rice

 

 
How ‘bout a heaping serving of your favorite takeout-inspired fried rice, with a low-carb remix..?
 


Carbs. They are one of the three macronutrients that are vital to your health.
 
However, there are some days that I want to cut back, and eat something well…lighter! This recipe is incredibly simple, yet delicious. The combination of the soy sauce*, peas, and egg** really give this the classic Chinese-American fried rice flavor. Incorporating the cauliflower rice gives this dish a beautiful texture, and very subtle flavor which creates a wonderful palette for the senses.  I posted the veggies that I used, but you can really use whatever veggies you’d like!
 
 
 
I really don’t know what else to say. So let’s jump ahead to the recipe, shall we?
Cauliflower Veggie Fried Rice
 
Ingredients:
·         16 oz. cauliflower, riced-or-1 small head of cauliflower.
·         1 large carrot
·         ¼ cup water
·         1 large red bell pepper
·         1 large egg (** or 4 oz of extra-firm tofu, drained, if vegan)
1/2 cup frozen peas
·         1 small red onion
·         2-3 green onion stems
·         2 tbsp. cooking oil (grapeseed, coconut or avocado)
·         2 tbsp. low sodium soy sauce * or coconut aminos
·         3 cloves fresh garlic
·         1-2 tbsp. sriracha (optional)

Directions:
 
1. If you are ricing cauliflower: coarsely chop your cauliflower head until the pieces are about 2” in size. Then place cauliflower chunks into food processor and pulse for about two seconds. Repeat until the cauliflower pieces are roughly the size of a grain of rice. For best results, break up chopped cauliflower batch, so you don’t jam up your food processor. Once the cauliflower is riced, set aside. If you have already purchased pre-riced cauliflower, then skip this step, and omit the ¼ cup of water in step 2.
 
2. In a medium-sized sauce pan, turn the heat on medium, and place the freshly riced cauliflower and ¼ water in pot. Let the mixture cook on medium, covered, for about 8-10 minutes, or until all of the water has evaporated and the cauliflower gets the texture of cooked rice (like an al-dente). If cooking with pre-riced cauliflower, cover and let cook for 7-8 minutes on medium, covered, or until the rice also gets an al-dente texture. Set aside.
 
3. While the cauliflower rice is cooking, coarsely chop the bell pepper, carrot, red & green onion until they are about the size of one inch cubes. Once diced, heat up large skillet or wok, add cooking oil and let it heat for about 30 seconds on medium-high. Gradually add the chopped veggies (except green onions) to the skillet, and cover veggies and let them cook for about 8 minutes, covered, or until the onion begins to lightly golden brown. Be sure to stir the veggies frequently.
 
4. Vegetarian step (skip to step 5 if vegan)-During the last three minutes of the veggies sautéing, leave a portion of room empty in skillet, crack the egg in that space, scramble the egg, until it is fully cooked. Gently stir egg mixture around the remaining veggies.
 
5. Vegan step- During the last five minutes of the veggies sautéing, leave a portion of room empty in skillet, gently crumble the tofu into large scrambled egg-like chunks, and scramble the tofu, until it is it begins to lightly brown.. Gently stir tofu mixture around the remaining veggies.
 
6. Once the veggies and cauliflower rice finish sautéing, gently incorporate the rice mixture into the veggie mixture. Stir frequently, and gradually stir in the soy sauce, sriracha, and add the peas. Cook the mixture down on medium heat, covered, for about two minutes, or until the peas are warmed.
 
7. Once the veggie stir fry is finished cooking, sprinkle the green onion mixture on top, serve, and enjoy! 🙂
 
4 Servings
 
Nutritional information per serving:
154g calories/ 5.7g protein/8.5g fat/17g carbs/ 4g fiber / 3WW smart points (green plan)
Have you made this? Did you alter this recipe in any way? Comment below!
 

 


Ginger Teriyaki Lettuce Wraps


This recipe is incredibly simple, yet delicious. I posted the veggies that I used from the Temple Terrace Farmers Market. Whenever possible, support your local economy!


Earlier today, I had the privilege of facilitating my first cooking demo, EVER! This took place at the Temple Terrace Market’s EBT booth. They have this awesome initiative where EBT (food stamp) recipients are incentivized to purchase double the value of the local produce offered at the market. It was truly a blessing to fuse my passion for cooking a dish with LOCAL ingredients for our beloved community to enjoy.



One of the objectives of today’s experience was to create a recipe utilizing the ingredients available at the market. With that being said, after putting my thinking caps on, I thought it would be a fun idea to take the provided veggies and give it an Asian-inspired twist by turning it into a delicious stir-fry. Because lettuce was also a provision, it gave me the idea of turning the stir fry into delicious wraps. I must say that today’s cooking demo was very well-received!!! Want to learn how I made today’s dish? Keep on readin’!

Ginger Teriyaki Lettuce Wraps
Ingredients:

Stir Fry Veggies
·         1.5 cups fresh kale, coarsely chopped  
·         2.5 cups coarsely-chopped fresh broccoli
·         4 cloves garlic
·         1 onion
·         ½ small red cabbage  
·         1 tbsp fresh ginger, finely chopped
·          1 Head of romaine or butter lettuce
·         2 tbsp. cooking oil (grape seed, coconut or avocado)

For the Marinade:
·         3 tbsp. low sodium soy sauce or coconut aminos
·         3 tbsp brown sugar   
·         1 tbsp finely chopped fresh ginger
·         2 tbsp chili paste

Directions:
1. Combine all the ingredients for the marinade in a medium-sized bowl and whisk until everything looks well-combined. Set aside.
2. Coarsely chop the onion until each piece is about ½” in size, and then add them to a covered medium-sized bowl. Afterwards, finely mince the garlic cloves and ginger until they are very fine pieces, less than the size of corn kernels, but no smaller than the size of a grain of uncooked rice. Add to onion mixture, and then set aside.
3. Take your broccoli and kale and coarsely chop each veggie until each piece is roughly 1” in size. Set aside.
4. If you are using romaine lettuce, cut off the base of the lettuce, then cut the lettuce bunch in half at the width (not length). If you are using another lettuce, like butter lettuce, cut the base, and gently open each leaf. Place the lettuce leaves in a large bowl or plate and set aside. Afterwards, take the cabbage half and chop into fine slices that are no more than a centimeter in width. Place cabbage into a bowl and set aside.
5. Take a wok or large skillet and add the cooking oil and let it heat up on medium-high for about 45 seconds. To test heat, add one piece of onion. If you see that it starts to bubble around the edge, it’s time to add in the onion/garlic/ginger mixture. Sautee in the wok for about two minutes, until the mixture becomes fragrant and becomes slightly more translucent.
6. Gradually add and sir in the chopped broccoli and kale mixture. Cover the mixture and let it steam for about 3 minutes, or until the kale turns a vibrant green. Lift the lid off and stir several times for about a minute, and gradually add in marinade by gently stirring it around. Let the veggies cook covered for about 3 minutes.
7. After the three minutes, lift the cover, and slightly adjust the temperature and let the stir fry mixture continue cooking for about 3 minutes uncovered, until most of the liquid evaporates and slightly thickens. Turn off the stove and remove the skillet from the heat and allow to cool down for about a minute or so.
8. Take your lettuce leaf and with a medium spoon, take some of the stir-fry mixture and spoon it over the lettuce. Take a small handful (about a teaspoon) of chopped red cabbage and top over the stir-fry teriyaki and roll the lettuce wrap, until it resembles a small taco. Eat up, and enjoy!
9. Optional, serve with a side of rice. Enjoy!! 🙂

4 Servings

Nutritional information per serving (without rice):
149 calories/ 4.6g protein/7.8g fat/18.5g carbs/ 4.9g fiber


Sassy + Simple Tofu Stir Fry


Sometimes less is more, and this definitely translates to food. I work a day job, and after a very long day at work, all I wanted to do was dig into a bowl full of stir-fried veggies. Nothing more.

This recipe is incredibly simple, yet delicious.
I posted the veggies that I used, but you can really use whatever veggies you’d like!

You’ll also notice that I used cauliflower rice for this recipe. I eat carbs, but sometimes prefer to lower my carb intake. But you can definitely use regular rice, if you’d like.

Let’s jump ahead to the recipe, shall we?
Sassy + Simple Tofu Stir Fry

Ingredients:
·         1.5 cups fresh green beans
·         1 cup coarsely-chopped fresh broccoli
·         1 large red bell pepper
·         8 ounces of portabella mushrooms
·         8 oz package of extra-firm tofu, drained
·         1 small onion (optional)
·         2 tbsp Sesame seeds (optional)
·         2 tbsp. cooking oil (grapeseed, coconut or avocado)

For the Marinade:
·         2 tbsp. low sodium soy sauce
·         2 tsp raw honey ( or brown sugar/maple syrup to make vegan)  
·         1 tsp chopped fresh ginger 2 cloves fresh garlic
·         1-2 tbsp chili paste

1. Combine all the ingredients for the marinade in a medium-sized bowl and set aside.
2. Slice the tofu so that they can be about 1”-2” in size, and then place them in the marinade. For optimal flavor, let them marinade for no less than an hour (best to prep this ahead of time to allow the tofu to marinade overnight)
3. In a large skillet or wok, heat up to medium-high and allow the oil to melt. Then place the tofu and marinade to sauté for about 7 minutes, or until the tofu begins to lightly caramelize. Set about 4 tablespoons of marinade aside.
4. Add the veggies to the marinated tofu mixture, and cover on medium-high for about 5-6 minutes or until veggies begin to steam into a vibrant green. Remove cover, add in the rest of the marinade mixture, and quickly Sautee for about 3 minutes or until the marinade thickens slightly.
5. Sprinkle the sesame seeds on top of stir-fry, and serve with your favorite rice & enjoy! J

4 Servings

Nutritional information per serving (of stir-fry):
233g calories/ 9.5g protein/12g fat/14g carbs/ 4g fiber
Have you made this? Did you alter this recipe in any way? Comment below!