Cauliflower Fried Rice

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.

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Servings: 10

Ingredients

4 cups Cauliflower, fresh, cut into florets
2 tablespoons Sesame or olive oil
1 shallot Shallot, minced
1 clove Garlic, minced
½ cup Frozen peas and carrots
½ cup Frozen corn
¼ cup Fresh zucchini squash, julienne
¼ cup Fresh yellow squash, julienne
¼ cup Broccoli, florets
2 tablespoons Soy sauce, reduced sodium

Preparation

1. Put cauliflower florets in a food processor and pulverize until small and the texture resembles rice.
2. In a medium skillet, heat the oil over medium-high heat.
3. Add shallots and garlic sauté for 3-4 minutes.
4. Add peas, carrots, corn, zucchini, yellow squash and broccoli florets to the shallots and garlic and sauté for 3-4 more minutes.
5. Then add cauliflower rice to the vegetables and continue to cook for 5 minutes while tossing the mixture together.
6. Add soy sauce and cook for 2-3 minutes.
7. Taste and season to your liking.

Nutrition information

Calories: 48 Total Fat: 1.2g Saturated Fat: 0g Trans Fat: 0g Monounsaturated Fat: 0g Polyunsaturated Fat: 0g Carbohydrate: 7g Fiber: 2.7g Total Sugars: 1.9g Protein: 3.8g Sodium: 116mg Vitamin A: 57mg Vitamin C: 32mg Calcium: 32mg Iron: 0.9mg Folate: 98mcg