Cauliflower Fried Rice

This recipe is perfect for healthcare institutions and hospitals. It was developed by HSUS’s team of expert chefs and reviewed by HSUS’s team of registered dietitians.

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Servings: 12

Serving Size: 1 cup

Ingredients

6 cups Cauliflower florets, fresh
1-14 ounce package Tofu, extra-firm, drained, pressed, and crumbled
¼ cup Canola Oil
1 teaspoon Turmeric
1 tablespoon Garlic, minced
½ cup Onion, yellow, small dice
1 cup Peas and carrots, frozen
2 cups Edamame, frozen, shelled
1 cup Zucchini, fresh, julienne
1 cup Yellow squash, fresh, julienne
1 cup Broccoli florets, fresh, steamed for 4 minutes
½ cup Soy sauce, reduced sodium, divided

Preparation

1. Put the cauliflower floret in a food processor and process until the texture and size resembles rice. Reserve.
2. Using the back of a fork, crumble tofu into smaller pieces.
3. Heat the oil in a large skillet over medium heat. Cook crumbled tofu with turmeric for 2 minutes.
4. Add garlic and onions and cook over medium-high until tender. Add peas, carrots, edamame, zucchini, yellow squash, broccoli florets, and ¼ cup of the soy sauce.
5. Add the cauliflower to the skillet and continue to cook for 5 minutes, tossing to combine.
6. Add the rest of the soy sauce and cook for 2-3 minutes.

Serving information

Serve as a hot or cold entrée with a green salad or fruit salad side dish.

Nutrition information

Calories: 161 Total Fat: 9g Saturated Fat: 0.9g Monounsaturated Fat: 3.6g Polyunsaturated Fat: 3.1g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 9.9g Fiber: 3.8g Total Sugars: 2.3g Protein: 9.8g Sodium: 389mg Vitamin A: 60μg Vitamin C: 40mg Calcium: 264mg Iron: 2.1mg Folate: 115μg