Better Than Take-Out Cauliflower Fried Rice ( Special Guest Recipe)

My student guest blogger Mandy is at it again with another gem!
Haven’t you heard?!? Fried rice is out & cauliflower fried rice is in!!
Looking to add a nutritious colorful twist to your favorite take-out dish?! Look no more, cauliflower is a great substitution for rice because it holds any added flavors without getting soggy. Along with being a fun substitution, it increases the overall protein and fiber content found within this dish.
It can be utilized for vegetable, chicken, shrimp or beef fried rice the options are endless and totally up to you. The pre-shredded bag of cauliflower can be found in the vegetable area of your grocery store, but if you are feeling adventurous you can grab a head of cauliflower and your cheese grader and get started…beware this way is a tad bit messier!
Yield: approximately 2-3 servings  
  • ¼ red onion, chopped
  • 1.5 – 2 cups cauliflower, graded
  • ½ red pepper, chopped
  • ½ cup baby carrots, sliced
  • 1 cup broccoli
  • ½ cup green beans
  • 1 egg
  • ½ package tempeh
  • 2 TB olive oil
  • 3 – 4 TB soy sauce
  • s & p to taste
1.In a small pot, boil chopped broccoli and green beans for approximately 5 minutes.  Drain when done cooking and set aside.
2. While vegetables are cooking, over medium heat sauté the tempeh in 1 TB of olive oil for approximately 8 minutes [4 minutes on each side] or until golden brown in color.
3. Chop the red pepper, red onion and carrots and set aside.
4. Over medium/low heat, sauté red onion and the cauliflower rice in 1 TB of olive oil for approximately    3 – 4 minutes or until onions are translucent. Then add 2 TB of soy sauce and mix well.
5. Add the egg into the sauté pan and combine the entire mixture together.
6. Once egg is fully cooked through, add the red pepper, carrots, broccoli and green beans in the sauté pan and mix until combined.
7. Add the remaining 2 TB of soy sauce and continue to cook for approximately 8 – 10 minutes over medium/low heat.
8. Toss in the tempeh when there is approximately 2 minutes left of cook time and mix in with the rest of the ingredients.
9. Remove from heat, dish up immediately and enjoy this better than take-out dish.
Thanks Mandy!
Andy De Santis RD MPH