Cauliflower Shrimp Fried Rice (Low Carb, High Fiber)

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Making your own Chinese food at home is a great way to cut down significantly on sodium, calories and bad fats, and you can easily make any other modifications you’d like.  Fried rice is another one of my favorite food items at Chinese restaurants, but I think this version is way better than any other fried rice I’ve had, and I’m not just saying that. The riced cauliflower is the perfect substitute for white rice, and provides a ton more fiber & nutrients for way less calories.

I bulked this dish up with lots of extra veggies too, so it is extremely filling, but doesn’t leave you feeling weighed down and wanting to lay on the couch with your pants unbuttoned for the rest of your life.

Further Food Nutritionist Commentary:

Who doesn't love Chinese food? This cauliflower shrimp fried rice is the perfect lower carb alternative to the classic Chinese food fried rice dish. Each serving contains 6g of fiber and 21g of protein so you will be not only satisfied by the flavor but satisfied by the nutrients! If gluten free, easily substitute the soy sauce with tamari or coconut aminos!

By Liz Lederman

Cauliflower Shrimp Fried Rice (Low Carb, High Fiber)

  • Prep Time:10 minutes
  • Cook Time:10-15 minutes
  • Servings: 3

Ingredients

1 bunch green onions, chopped
1/2 – 3/4 of a small white onion, chopped
3 garlic cloves, minced
2/3 cup frozen carrot coins
2/3 cup frozen peas
2/3 cup frozen shelled edamame
1 small head of cauliflower, grated into rice
1 tablespoon + 1 teaspoon hot chili sesame oil
2 eggs (or 1/2 cup Egg Beaters)
2 tablespoons less-sodium soy sauce
4-5 ounces of shrimp

Instructions

  1. Rinse and chop the green onions, white onion and garlic cloves. Measure out frozen peas, carrots and edamame. Set aside.
  2. Next, grate cauliflower into “rice” using a box (cheese) grater. (We used the side with the larger holes.) OR you can cut cauliflower into florets, put in a food processor and pulse to make the “rice”. (If you purchased the pre-made cauliflower rice, you get to skip this step!)
  3. Heat 1 tablespoon of sesame oil over high heat in a large non-stick skillet. Add cauliflower, green onions, peas, carrots and edamame and stir-fry until cauliflower starts to get tender, around 5-6 minutes. Add minced garlic and chopped white onion, season with black pepper, and continue to stir-fry another 30-60 seconds.
  4. Whisk 2 eggs in a small bowl with 1 teaspoon of sesame oil. Make a circle in the middle of the cauliflower-veggie mixture in your skillet, and pour the eggs inside. Let them cook for a minute, then scramble and stir to combine.
  5. Add soy sauce and mix in until combined.
  6. In another large skillet, add 1/2-1 tbsp of extra virgin olive oil over medium-high heat and add the shrimp. Season with black pepper and garlic powder, and a small splash of soy sauce. Sauté for a few minutes until heated through and slightly browned on both sides.
  7. Add a few pieces of shrimp to your cauliflower fried rice serving and enjoy!
Rinse and chop the green onions, white onion and garlic cloves. Measure out frozen peas, carrots and edamame. Set aside. Next, grate cauliflower into “rice” using a box (cheese) grater. (We used the side with the larger holes.) OR you can cut cauliflower into florets, put in a food processor and pulse to make the “rice”. (If you purchased the pre-made cauliflower rice, you get to skip this step!) Heat 1 tablespoon of sesame oil over high heat in a large non-stick skillet. Add cauliflower, green onions, peas, carrots and edamame and stir-fry until cauliflower starts to get tender, around 5-6 minutes. Add minced garlic and chopped white onion, season with black pepper, and continue to stir-fry another 30-60 seconds. Whisk 2 eggs in a small bowl with 1 teaspoon of sesame oil. Make a circle in the middle of the cauliflower-veggie mixture in your skillet, and pour the eggs inside. Let them cook for a minute, then scramble and stir to combine. Add soy sauce and mix in until combined. In another large skillet, add 1/2-1 tbsp of extra virgin olive oil over medium-high heat and add the shrimp. Season with black pepper and garlic powder, and a small splash of soy sauce. Sauté for a few minutes until heated through and slightly browned on both sides. Add a few pieces of shrimp to your cauliflower fried rice serving and enjoy!

Nutrition Information

Per Serving: Calories: 263; Total Fat: 10 g; Saturated Fat: 2 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 1 g; Cholesterol: 189 mg; Sodium: 778 mg; Potassium: 280 mg; Carbohydrate: 21 g; Fiber: 6 g; Sugar: 7 g; Protein: 21 g

Nutrition Bonus:

Vitamin C: 46%; Vitamin A: 185%; Iron: 17%; Calcium: 17%

 

Our Daily Turmeric Tonic would add a delicious anti-inflammatory kick to this fried rice, don’t you think?

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