30 MINUTE RECIPE FOR A QUICK FAMILY DINNER (AND HAVE SOME LEFT OVER FOR LUNCHES)

Cauliflower is all the rage right now and I can totally understand why!!! It is an excellent source of vitamins C and K, B6 and folate. It is an extraordinary source dietary fiber and omega-3 fatty acids and it contains large amounts of sulfforaphane, manganese, phosphorus, and biotin. Cauliflower is an extra mega ultra super vegetable and protects against UV damage!!

Looking for a low-carb and high-protein dinner recipe full of vegetables? Here is an insanely good 30-minute Asian-Peruvian Cauliflower Fried Rice with egg and chicken.

HOW TO MAKE CAULIFLOWER FRIED RICE

  1. First and best: no rice cooking required. Grate the cauliflower or process it in a food processor (in batches!) until rice-sized and that’s it. It takes about 5 minutes, if at all, to “rice” cauliflower.
  2. Chop loads of colorful vegetables so it ends up looking fun.
  3. Fry everything depending on the ingredient’s consistency. The hard stuff first, the soft stuff/cooked stuff last.
  4. Add at least soy sauce, garlic and ginger. Better yet, all the before PLUS ají for the best flavor in the world.

 Prep Time 5 minutes

 Cook Time 25 minutes

 Total Time 30 minutes

 Servings 4 people

 Calories 99 kcal

Ingredients

  • 1 large head cauliflower
  • 4 eggs
  • Salt
  • Pepper
  • 1/2 cup diced carrots
  • 1/2 cup diced capsicum
  • 1/2 cup diced capsicum
  • 4 spring onions
  • 2 cloves garlic
  • 2 tsp grated ginger
  • 1-2 tsp ají amarillo (optional)
  • 4 Tbsp soy sauce

Instructions

  1. Heat a large heavy-bottom pan that has a lid over medium heat.
  2. Heat a regular sized pan over medium heat.
  3. In a small bowl, whisk together 4 eggs with a little salt and pepper.
  4. Add a splash of oil to the HOT small pan and then add whisked eggs and let cook like a pancake. About 2.5 minutes on one side and another minute on the other. Remove from pan when cooked through and cut into small squares.
  5. Now cut cauliflower into florets, wash, shake out well and add to a food processor (I had to do this in 3 parts because my food processor is small). Pulse until you have rice corn sized bits. Set aside.
  6. Peel carrots and chop into corn kernel sized pieces.
  7. Wash and thinly slice white part of spring onions and place next to carrots. Then slice green part a little thicker and place on separate corner of chopping board or in a small bowl.
  8. Peel and grate garlic and ginger and place next to chopped carrots.
  9. Wash capsicum and chop into corn kernel sized pieces and place on separate end of chopping board or a small bowl.
  10. Get the pan hot and add a splash of oil and add chopped carrots, white part of onions, garlic, ginger and ají amarillo to the pan and stir-fry for about 2 minutes, then add cauliflower rice and chopped capsicum and stir-fry for another 3 minutes, then add egg and soy sauce and stir fry for another 2 minutes.
  11. Enjoy!
  12. If you're not vegetarian or vegan, add pan fried chicken its delicious!

 Give credit to - https://greenhealthycooking.com/cauliflower-fried-rice/#wprm-recipe-container-5175