Wednesday, June 8, 2011

CHICKEN FRIED "RICE"




CAULI-FRIED RICE and CHICKEN FRIED RICE
This is my version of Chinese-fried rice using grated cauliflower. The color resembles golden brown rice. The cauliflower becomes denatured and hardly recognizable; very tasty.  It’s delicious, especially freshly-made.   


See the Chicken Fried "Rice" variation below
1/4 cup Healthy Butter (50 mL)
2 cloves garlic, crushed
1 green onion, chopped
6 cups cauliflower florets, (1.5 L)
  grated (about 1 medium head cauliflower)
2 tbsp soy sauce (25 mL)
1/2 tsp seasoning salt (2 mL)
2 eggs, fork beaten

In electric frying pan or wok, melt Healthy Butter.  Add garlic and green onion.  Cook briefly.  Add grated cauliflower and stir-fry 2 minutes.  Stir in soy sauce and sprinkle seasoning salt overall.  Stir-fry another 3 minutes; push aside.  Add eggs and scramble in one corner of pan.  Stir into cauli-rice another minute, or until cauli-rice is tender.

Variation:  CHICKEN FRIED RICE:  Add small pieces cooked chicken or pork to cauli-rice.  I also added some fried onion and small amount of chopped red pepper.  Even although cauli-rice on its own is fabulous just like this, I sometimes get fancy with this dish (in maintenance) and add a cup of cooked quinoa (for folks in maintenance or pre-maintenance only - for folks no longer counting carbs so closely). Quinoa has been adopted by many low-carbers in maintenance since it features low on the glycemic index and is particularly high in protein. I cook the quinoa the same way I cook rice, although I add a little bit more water.  2 1/4 cups Water:  bring to the boil, add seasonings (I used 1/2 tsp Hy's Seasoning Salt and 1/2 tsp No Salt), and quinoa.  Bring to boil again and place in 350 deg. F. oven 30 minutes.  Stir cooked quinoa into cooked cauli-fried rice.  This is an excellent dish and far prefer it to regular boring old rice.  It is so much tastier. 

Helpful Hint:  Food processor grates cauliflower in no time flat!

Nutritional Analysis: (Cauli-rice on its own - chicken won't add carbs)   6 servings, 1 serving:
121.7 calories; 4.4 g protein; 9.6 g fat; 4.3 g carbs

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