Are you craving takeout but trying to stick to your healthy eating goals? This Weight Watchers-friendly cauliflower fried rice is the perfect solution! It's packed with flavor, surprisingly easy to make, and a fantastic way to sneak in extra veggies. Forget the greasy, high-calorie versions; this recipe is light, delicious, and perfect for a quick weeknight dinner. It’s one of those best recipes that everyone will love!
Ingredients:
- 1 large head of cauliflower, riced (about 4 cups) – you can use a food processor or grate it by hand.
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 cup frozen peas and carrots
- 1/2 cup shredded carrots
- 1/4 cup soy sauce (low sodium preferred)
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1/4 cup chopped green onions, for garnish
- Optional: 1/4 cup cooked chicken or shrimp for extra protein
Instructions:
Step 1: Prepare the Cauliflower: If using a whole head of cauliflower, you'll need to rice it first. You can purchase pre-riced cauliflower to save time, making this one of the easiest recipes ever.
Step 2: Sauté the Aromatics: Heat the olive oil in a large wok or skillet over medium heat. Add the onion and cook until softened, about 3-5 minutes. Stir in the garlic and ginger and cook for another minute until fragrant.
Step 3: Add the Cauliflower: Add the riced cauliflower to the wok and cook, stirring frequently, until it’s tender-crisp, about 5-7 minutes. Don't overcrowd the pan; you may need to cook it in batches for best results.
Step 4: Incorporate Veggies and Seasoning: Add the frozen peas and carrots, shredded carrots, soy sauce, rice vinegar, and sesame oil to the wok. Stir well to combine and cook for another 2-3 minutes, until everything is heated through.
Step 5: Garnish and Serve: Remove from heat and garnish with chopped green onions. Serve immediately and enjoy this delicious and healthy meal!
Tips for the Best Cauliflower Fried Rice:
- Don't overcook the cauliflower: You want it to be tender-crisp, not mushy.
- Use low-sodium soy sauce: This helps control the sodium content of the dish.
- Add protein: Boost the protein content by adding cooked chicken, shrimp, or tofu.
- Get creative with veggies: Feel free to add other vegetables like bell peppers, broccoli, or mushrooms.
Variations:
- Spicy Fried Rice: Add a pinch of red pepper flakes or a dash of sriracha for a spicy kick.
- Egg Fried Rice: Whisk an egg and pour it into the wok with the cauliflower. Scramble it gently before adding the other ingredients.
- Vegan Fried Rice: Omit the chicken or shrimp and use a vegan soy sauce alternative.
Nutritional Information (per serving, without protein):
- Calories: Approximately 150
- Protein: (Varies depending on added protein)
- Fat: Around 7g
- Carbohydrates: Approximately 18g
- Fiber: Approximately 5g
This recipe is a perfect example of easy recipes and healthy meals. It’s a delicious and satisfying dish that fits perfectly into a Weight Watchers plan, making it a staple for anyone looking for quick dinner ideas and homemade cooking that's both healthy and flavorful. Enjoy!