CAULIFLOWER RICE STIR-FRY

CAULIFLOWER RICE STIR-FRY

Cauliflower Rice Stir-Fry is a healthy, low-carb alternative to traditional rice dishes. This recipe combines grated cauliflower with vibrant vegetables like carrots, peas, and corn, all sautéed in a blend of garlic and soy sauce. The cauliflower rice absorbs the flavours beautifully, creating a light yet satisfying dish. Perfect as a quick and easy side dish or a stand-alone meal for those looking to cut down on carbs while still enjoying a variety of textures and tastes. This versatile stir-fry makes it a great addition to any meal plan.

RECIPE CATEGORY

Dinner, Side

SERVING SIZE

1

CUISINE

Asian

PREPARATION / TECHNIQUES

5 Ingredients or Less, One-Pot Wonders, Sauté, Stir-Fry

OCCASION / HOLIDAY

Weeknight Dinner, Light Lunch, Meal Prep, Healthy Eating, Family Dinner

SPECIAL CONSIDERATION / DIETARY CONCERNS

Healthy, Low-Carb, Low Fat, Low Sodium, Vegetarian, Vegan, Wheat / Gluten-Free, Kosher, Quick & Easy

DISH TYPE

Side

INGREDIENTS FOR CAULIFLOWER RICE STIR-FRY

• 1/2 cup cauliflower, grated (to resemble rice)

• 1/4 cup mixed vegetables (carrots, peas, corn)

• 1/2 clove garlic, minced

• 1/2 tbsp soy sauce

• 1/2 tbsp olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 80 kcal

• Protein: 2g

• Carbohydrates: 10g

• Sugars: 2g

• Fat: 5g

• Saturated Fat:5g

• Sodium: 200mg

• Fibre: 3g

• Vitamin A: 50% of Daily Value (DV)

• Vitamin C: 45% of Daily Value (DV)

PREPARATION FOR CAULIFLOWER RICE STIR-FRY

1. Prepare the Cauliflower Rice: Grate cauliflower florets using a box grater or pulse in a food processor until it resembles rice. Set aside.

2. Sauté the Garlic: Heat olive oil in a non-stick pan over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.

3. Add the Vegetables: Toss in the mixed vegetables and stir-fry for 2-3 minutes until they soften.

4. Stir-fry the Cauliflower Rice: Add the grated cauliflower rice to the pan and stir-fry for another 3-4 minutes, stirring frequently.

5. Season with Soy Sauce: Pour in the soy sauce, and stir-fry for 1-2 minutes until everything is well combined and heated.

6. Serve: Season with salt and pepper to taste, then transfer to a plate and serve immediately.

PREP TIME

5 minutes

COOKING TIME

7-10 minutes

TIPS FOR CAULIFLOWER RICE STIR-FRY

• To save time, you can buy pre-grated cauliflower rice from the store.

• Ensure not to overcook the cauliflower rice, as it can become mushy. Keep it slightly crisp for the best texture.

• Add a dash of sesame oil at the end for extra flavour.

VARIATIONS

• Add protein like tofu, chicken, or shrimp for a more filling meal.

• For more variety, include other vegetables like bell peppers, mushrooms, or broccoli.

• Add a pinch of red pepper flakes or a drizzle of sriracha sauce for a spicier kick.

PREPPING AND STORAGE

• Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheating: Reheat in a pan over medium heat for 3-4 minutes or in the microwave for 1-2 minutes until warmed.

• Freezer: Freeze the cauliflower rice and vegetable mix in a sealed container for up to 1 month. Thaw in the fridge overnight before reheating.