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Wednesday, June 8, 2011


This is my version of Chinese-fried rice using grated cauliflower. The color resembles golden brown rice. The cauliflower becomes denatured and hardly recognizable.  It’s delicious, especially freshly made.  Click on the photos to see life size images.  :)

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 got fancy with this dish and added 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.   I have tried the quinoa flour in my bake mix, but I must admit I'm not wild about the aftertaste.  This quinoa has no aftertaste that is yucky - it's very good.

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

Nutritional Analysis: (Cauli-rice on its own)   6 servings, 1 serving:
121.7 calories; 4.4 g protein; 9.6 g fat; 4.3 g carbs