Cauliflower Fried ‘Rice’

Its been 7 weeks since I started on the ‘South Beach Diet’ and I figured that I needed to provide an update on where I am and how its going. I did phase 1 for a total of 4 weeks and as much as people can’t wait to get off of Phase 1, I had trouble letting go. I have lost 12 lbs now and am still seeing weight loss, although not as rapid as phase 1 was. I have graduated to adding whole wheat tortillas(I use the Low Carb, High Fiber tortillas) for lunch or dinner and also cereal bars/muffins for breakfast. I still do eat a lot of phase 1 recipes that I have grown to love, especially my greek yogurt-spinach poriyal combo.

I am posting below one of my life-saving recipes, while I was on Phase 1. As many other people from South India are, I am a sucker for rice..My friends and my parents know that I could stay without rice not more than 2-3 days. I start craving it and literally become cranky without it. With SBD I did have the cravings, but I realized the cravings were more for the accompaniments to rice – such as sambar, vathakulambu and kootu rather than rice itself. I loved rice so much – because it was a vehicle to relishing yummy foods that were not necessarily bad on their own.

Having realized this, I had to come up with a way to have all the things I loved, minus the rice. I had read about low carb dieters use cauliflower as a substitute for rice. Couple of weeks ago, I would have laughed at this, but not now. Desperate times called for desperate measures and over an hour of googling, I was ready to make cauli-rice. I followed the steps in the link above and really liked it. I wouldn’t lie and say it was as good as rice. But for someone who cannot have rice, it is a pretty good substitute.

The Cauli-Fried rice is my attempt and kicking the plain Cauli-rice up a notch – in terms of flavor and also in nutrition. Here is the recipe…
1 cup cauliflower(preferably a whole head)
1 eggs(optional)
1 tsp oil
1 garlic clove minced
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1/4 cup chopped onion
1/4 cup chopped celery
1/2 tsp light soy sauce
1/2 tsp sriracha sauce
1/4 tsp red pepper flakes
a few scallion tops, chopped, for garnish
salt to taste

Grate or finely chop your cauliflower. I used a food processor chopping blade to do this, coss it would mince up the stalks of the cauliflower as well. You can do this via a hand held grater as well. Place the grated cauliflower in a bowl and cover with a wet paper towel. Nuke in the microwave for 2 minutes. Set aside to cool.

Heat oil in a pan over super high heat. Wait for the oil to get to a smoking point. Add the onion, celery and the garlic, quickly stir fry and add the red and green bell pepper. Saute for another minute. push the veggies aside and add the egg. Scramble it. Add the red pepper flakes, sriracha sauce, soy sauce and a pinch of salt. Mix to combine and let all the liquid evaporate. This step is important, because you dont want the fried rice to be soggy.

Finally add the steamed cauliflower, stir fry together until the flavors meld and any moisture evaporates. Sever hot sprinkled with a few scallion tops.

Verdict: Spicy, hot and fried ricey, without the rice. A tasty compromise, I would say. Next time, will add some small cubed tofu for added protein. Would also make a great lettuce wrap filling.

I am submitting this recipe to our own event: ‘Serve it – Stir Fried’, happening here at OhTastenSee and Krithi’s Kitchen. Also to Bon Vivant – Savory Moments.

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  1. Very innovative recipe.! Nice for people who are trying to cut down on their carbs. Thn x for linking up. Am so want to try this.

  2. I am so gonna try this denny.. not sure when but this is too interesting to let go… I am not a big fan of cauliflower… so would make in a small quantity and chk if I like!!
    Great job on the SBD!!

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