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Cauliflower Fried Rice:

Cauliflower Fried Rice
Cauliflower Fried Rice

A Low-Carb, Low-Calorie Alternative for Diabetics

Introduction: Experience the delicious and healthful Cauliflower Fried Rice recipe, showcasing the low-carb and low-calorie benefits of using cauliflower as a rice substitute. This diabetic-friendly dish is perfect for those seeking a tasty and nutritious meal that won't compromise their dietary needs.


  • 1 medium head of cauliflower, chopped into florets

  • 2 tbsp olive oil, divided

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • 1 cup frozen mixed vegetables (such as peas, carrots, and corn)

  • 2 large eggs, beaten

  • 3 tbsp low-sodium soy sauce or tamari

  • 1 tsp sesame oil

  • 1/4 cup chopped green onions

  • Salt and pepper, to taste

  • Optional toppings: sesame seeds, chopped fresh cilantro


  1. Place the cauliflower florets in a food processor and pulse until they resemble rice grains. Alternatively, you can use a box grater to grate the cauliflower into a rice-like texture.

  2. Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Add the onion and garlic and cook for 3-4 minutes, or until the onion becomes translucent.

  3. Add the frozen mixed vegetables to the skillet and cook for an additional 4-5 minutes, or until the vegetables are heated through.

  4. Push the vegetables to one side of the skillet, and add the remaining tablespoon of olive oil to the empty side. Pour the beaten eggs into the skillet and scramble until fully cooked.

  5. Combine the scrambled eggs with the cooked vegetables, and then add the cauliflower rice to the skillet. Mix well to combine all the ingredients.

  6. In a small bowl, whisk together the low-sodium soy sauce or tamari and sesame oil. Pour the sauce over the cauliflower rice mixture and stir to evenly coat the ingredients.

  7. Cook for an additional 3-4 minutes, or until the cauliflower rice is heated through and slightly tender.

  8. Season with salt and pepper to taste, and stir in the chopped green onions.

  9. Serve immediately, garnished with sesame seeds and fresh cilantro, if desired.


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