Monday, July 30, 2007

Fried Cauli-Rice

Grated cauliflower is a low-carb stand-in for rice in this fried 'rice' dish - at about 5 carbs per cup!

I like to keep my dinner carbs to 6 - 8 per meal. Depending on how many and which vegetables you put in the Egg Foo Yung, very much of this fried cauli-'rice' might put your carbs up too high for a meal. In that case, you can go lighter on your foo yung veggies, if you need to.

With enough added protein, this dish can also make a nice meal of its own. (Another good use for those leftovers!)

Fried Cauli-'Rice"
Makes 6 - 8 servings

1 head cauliflower (grates to about 7 cups)
4 - 6 green onions
1 - 2 cloves garlic, or 1 tsp. garlic powder (opt.)
1 tsp ginger (opt.)
4 Tbs. light soy sauce, or to taste
4 eggs, beaten (or 1 cup Egg Beaters)
oil spray

To make it a main dish:
cooked meat, diced (chicken, pork loin, turkey bacon, ham, beef, shrimp, etc., or a combo - leftovers work well)
any other low-carb veggies, as desired


1) Using a food processor, process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade.

Lacking that, you can shred it with a hand-held grater, or just chop it finely with a knife (if you are very patient!).

2) Microwave it in a covered dish. Do not add water; use just the moisture in the cauliflower. Cauliflower will become mushy or gummy if too wet.

This can easily be done ahead of time.

3)Spray a wok or large skillet with non-stick spray and heat. (You can use a small amount of oil, but be sparing, because the cauliflower will soak it up and not taste good.)

4) Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute.

5) Add grated cauliflower and fry for 4-5 minutes, stirring constantly.

6) Add soy, ginger, diced green onion tops, and pre-cooked diced meat. Stir to mix well and brown a bit.

7) Push mixture to one side of pan. Spray with more oil as needed, and scramble eggs in empty side of pan until done but still moist.

8) Stir eggs into 'rice' remove from heat, and serve.

Stores and re-heats beautifully.

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