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Cauliflower Fried Rice

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This flavorful creation is full of delicious veggies, loaded with protein and low in carbs! It’s grain free, naturally gluten free, & paleo.

One of the best things about this recipe aside from being full of flavor is the ability to use any veggies you have left over in your fridge to make meals for the next few days – almost anything goes!

Further Food Nutritionist Commentary:

Native to the Mediterranean and Turkey regions, cilantro possesses a good amount of antioxidants, fiber and is rich in manganese, iron, potassium, magnesium and calcium. It's also great in combination with soups, sauces and poultry dishes. 1/4 cup/4 g of cilantro contains 1 calorie; 0 g fat; 0 g carbohydrates; 0 g protein; 2% daily value (DV) of vitamin C and 5% DV of vitamin A. Shrimp can be a unique source of antioxidant and anti-inflammatory carotenoid, astaxanthin and the mineral, selenium. Yet, at 220 mg of cholesterol for every 4 ounce portion of shrimp, some need to be mindful of the portions.


By Nikki Nies, MS, Nutritionist
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Cauliflower Fried Rice

  • Prep Time:30 mins
  • Cook Time:30 mins
  • Servings: 4

Ingredients

1 head of cauliflower

1 pound of shrimp (deveined and peeled- or any lean meat/fish will do)

1/2 cup egg white

1 cup bell peppers (diced)

1/2 medium sweet onion (diced)

1 carrot (peeled & diced)

1 cup sliced mushrooms (shitake, white, or portabella)

1/2 cup cilantro (chopped)

1 medium zucchini (peeled & diced)

1 tablespoon coconut oil

1/2 cup Bragg’s Aminos

1 teaspoon garlic (chopped)

Instructions

  1. Chop cauliflower into small pieces and place into food processor until florets look like rice (be careful not to make it too small) *if you don’t have a food processor you can dice it by hand until very small pieces the size of rice.
  2. In a small sauté pan cook diced shrimp in coconut oil and set aside.
  3. In separate pan cook egg whites and set aside.
  4. In a very large sauté pan or wok coated with cooking spray throw in all of the diced veggies (NOT The cauliflower).
  5.  Once veggies have slightly browned add in shrimp , chopped cauliflower and egg whites, garlic & cilantro.
  6. Add Bragg’s amino’s and stir until all of the ingredients are mixed together and lightly coated in sauce.

Photo Credit: Shikha Sharma

Chop cauliflower into small pieces and place into food processor until florets look like rice (be careful not to make it too small) *if you don’t have a food processor you can dice it by hand until very small pieces the size of rice. In a small sauté pan cook diced shrimp in coconut oil and set aside. In separate pan cook egg whites and set aside. In a very large sauté pan or wok coated with cooking spray throw in all of the diced veggies (NOT The cauliflower).  Once veggies have slightly browned add in shrimp , chopped cauliflower and egg whites, garlic & cilantro. Add Bragg’s amino’s and stir until all of the ingredients are mixed together and lightly coated in sauce. Photo Credit: Shikha Sharma

Nutrition Information

Per Serving:  Calories: 262; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 143mg; Sodium: 754mg; Potassium: 1243mg; Carbohydrate: 21g; Fiber: 7g; Sugar: 11g; Protein: 29g

Nutrition Bonus: Vit C: 258%; Vit A: 49%; Calcium: 14%; Iron: 11%

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