| Serving size: | 1 bowl (approx 2 cups) |
| Number of servings: | 4 |
| Calories per serving: | 116 |
| Ingredients | Calories |
|---|---|
| 1 medium head of cauliflower
(approx 700 grams)
|
175
|
| 2 cups diced carrots |
105
|
| 2 cups diced celery |
32
|
| 1 cup Egg Beaters |
120
|
| 1/2 tsp salt |
0
|
| 1 Tbsp low sodium soy sauce |
20
|
| Non-stick cooking spray |
10
|
Preheat oven to 400 degrees. Cut cauliflower into small pieces and place on a baking sheet. Bake for 30 minutes, until cauliflower turns slightly golden brown.
Let the cauliflower cool down slightly then place it in a food processor and pulse until the cauliflower resembles tiny grains of
rice.
In a large non-stick pan add the carrots, celery and 1/4 tsp of salt. Cook on low heat until the vegetables have softened and are cooked through (about 10 minutes).
In a separate non-stick pan, spray with non-stick cooking spray and add Egg Beaters and 1/4 tsp of salt. Cook on low heat, stirring until eggs are scrambled and cooked through. Remove from heat.
Add the cauliflower and soy sauce to the vegetables. Cook for an additional 5 minutes. Turn off the heat. Add scrambled egg mixture. Stir until all ingredients are combined. Spoon fried rice mixture onto a plate or bowl. Serve.
Barbara's Tips
|
Baking the cauliflower before adding it to the food processor extracts the moisture from the cauliflower so it doesn’t make the fried rice watery. It also gives the cauliflower a nutty taste which tones down its inherent cabbage flavor. |
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|
The vegetables can be cooked in a non-stick pan on low heat without oil. The salt extracts the moisture from the vegetables. If you find the pan gets too dry, just add a couple of tablespoons of water. This will create some steam and prevent the vegetables from sticking. |
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Cooking the eggs separately ensures that the scrambled eggs remain separate from the vegetable mixture. Otherwise, if added directly into the pan with the vegetables, they will coat the vegetables making the whole mixture stick together, giving it a gummy texture. |
Essential Flavor Ingredients
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Carrots are a root vegetable, usually orange in color. They have a sweet taste which helps to balance out the savory flavors in this dish.
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Soy sauce is a salty, brown liquid made from fermented soy beans mixed with some type of roasted grain (wheat, barley, or rice are common). It is a staple condiment used in Asian cuisine and a good way to add flavor and salt to a dish without adding a lot of calories.
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Egg Beaters are all-natural liquid egg whites, conveniently packed in a carton. They are enriched with same vitamins and minerals found in egg yolks and beta-carotene is added to naturally color the egg whites so they look just like whole beaten eggs. Egg Beaters taste like whole eggs but have half the calories. They’re a great option for dishes requiring beaten or scrambled eggs. |