Tag Archives: rice

Cauliflower Fried Rice

18 Mar

I’ve got so many things to write about, there’s a backlog building up. Today, I’m going to do a quick post before I forget.

In my blog post of 7 May 2010, I said that I would post the recipe for my cauliflower fried rice when I next made it. Although I’ve had Cauliflower Fried Rice several times since then, I just noticed that there is no Cauliflower Fried Rice recipe in my recipe index. Well, I’ll have to make good on my promise.

As I mentioned earlier, it is so simple you don’t really need a recipe but for those who are unsure, here is one. We had Char Siu Fried Rice today because I had some Chinese-style roast pork (called Char Siu in Cantonese)  in the fridge but you can use any meat or tofu. Char Siu is sweet. It is pork basted with a marinade made of hoi sin sauce, honey and sugar and then roasted! I make my own marinade using less honey than called for and erythritol. If you want to avoid using a sweetened meat, then just use raw meat or tofu.

Fried Rice, whether with cauliflower or rice, is such a versatile dish. Cook it to use up leftovers in your fridge. Cauliflower Fried Rice is even better. You don’t need to cook your rice and leave it in the fridge overnight. That is the secret to good fried rice. Since you don’t have to pre-cook your cauliflower, you can whip this up very quickly.

Cauliflower Fried Rice (serves 3)

400 gr cauliflower

200 gr of any of the following cooked items : leftover pork roast, roast pork  or char siu, pork chops, roast chicken or cooked beef cut into small cubes

OR

200 gr of any of the following uncooked items: chicken, pork, beef, prawns, tofu, meatballs, fishballs or any mixture, cut into small cubes

2 eggs, beaten

about 1/2 – 3/4 cup frozen peas

1 large carrot, cut into little cubes

2 shallots sliced, alternatively you can dice 1/2 onion but shallots are nicer

healthy oil for frying

salt, pepper, soy sauce

sliced green onions or chopped coriander (cilantro) leaves for garnishing

optional: sambal for serving

First, rice your cauliflower. I usually use about 130-150 gr cauliflower per person, more than I would if I were eating cauliflower rice as an accompaniment. Here the fried rice is your main meal. Wash and cut the cauliflower into pieces and chop them in a mixer till fine but NOT MUSHY. Set aside.

Heat some oil in a wok over medium heat. If you are using tofu, I would stir fry the tofu at this stage till lightly brown.  Just put them in one layer spread out over the base of the wok and when they turn lightly yellow brown underneath, flip them over and brown the other side. Remove the tofu to drain on a paper kitchen towel.

If you are not using tofu, just heat the oil and stir fry the shallots till glazed. Add the carrots and fry for a couple of minutes (till about half cooked). If you have chosen to use one of the raw ingredients, put this into the wok now, sprinkle lightly with salt and pepper and continue stir frying till your added ingredient is cooked.  Be careful with the prawns though, they cook fast and tend to get hard if cooked too long. Then add the peas. If you are using cooked meat or have fried the tofu above, add this and the peas at the same time. Stir fry for about 2-3 minutes.

Push the mixture up around the sides of the wok to create a little space in the middle. If this ‘little space’ in your pan doesn’t look oiled enough, add a teaspoon of oil and pour in the beaten eggs. I do this in two batches so that the egg gets cooked in a thinner layer. When the egg looks like it has set, scramble it with your spatula and break up into little pieces. Repeat the procedure with the second portion of your beaten egg. By this time, your meat and vegetables should be fully cooked or almost done. You’ve got 3 minutes to go!

Now put in the riced cauliflower, add salt and pepper, stir to mix, cover your wok and let it cook for about 3-4 minutes. Stir again, adjust the seasoning using soy sauce or just salt.

Dish out and serve garnished with green onion rings, chopped coriander leaves and some sambal (do be careful – sambal contains sugar!)

Tip: I sometimes throw in corn or zucchini cubes. The corn makes the fried rice more colourful!

….

Nutritional Facts per serving if the recipe is made with chicken:

Total cal – 269 kcal; Fat – 13.9 gr; Carbohydrates – 13.6 gr of which dietary fibre is 5 gr = Net carbs – 8.6 gr; Protein – 23.8 gr

Print this recipe – Cauliflower Fried Rice

The versatile cauliflower

7 May

Yesterday, I decided to give the cauliflower rice recipe a go. You can find this recipe in every low carb website and blog. I got mine here but do read on to see how I handled it.

Since I was big on carbs before going low carb, I thought it would be nice if some things could be replicated – well, as best as can be replicated. So I was thrilled to see that you could use cauliflower to make rice. Actually, I am not a cauliflower fan but a rice fan and if everyone is raving about this, then it is worth a try.

I bought my cauliflower – a regular sized one. I forgot to look at the label to see how much it weighed so that I could do my calculations.

Update: I have done my weighing and calculations. I would estimate anywhere between 100-150gr cauliflower per person, depending on how big a portion you can eat and how many carbs you are allowing yourself to have. 100gr raw cauliflower has 5.2 gr total carbohydrates and 2.7 gr effective carbohydrates.

So, I peeled off the leaves, cut off the stem and then the cauliflower into chunks, washed the pieces and was now ready to rice the cauliflower. How should I do this – using the food processor or a grater? I noticed while cutting the cauliflower into pieces that it messed up the work table a little, so I could imagine if I used a grater, I would have little bits of cauliflower flying all over the place. Conclusion, use the food processor straight away.

Well, the first thing the recipe does not tell you is that a regular head of cauliflower cannot be processed all in one go in a 1.5 litre capacity food processor. You would be better off doing it in two batches. Ok, so I poured everything out and did it in two batches. It was quite easy. Just use the pulse button. That was a good decision – to use the food processor.

The second thing the recipe does not tell you is that a regular head of cauliflower yields alot of rice – a mountain of rice. I had fish and stir-fried vegetables last night and only required ‘rice’ as an accompaniment. I estimated I would need about 4 tablespoons. I probably had enough riced cauliflower to feed 10 people. I intended to make mock fried rice the next day, so no problem.

Cooking 4 tablespoons of riced cauliflower sounds pathetic but when you think about the way it is done, this is so practical. You wouldn’t be able to cook 4 tablespoons of white (or any kind of ‘real’ rice) but you can cook as many tablespoons of riced cauliflower as you want in the microwave. So I put about 4 tablespoons in a microwaveable dish and zapped it on high. Instead of cooking it for 4 minutes as stated in the recipe, I needed only 2 1/2 minutes for the little quantity I was making.  The ‘rice’ was lovely and I hardly noticed that it was not real rice when eating!

Now, you must be thinking, why didn’t I just cook the rest of the riced cauliflower.  In real fried rice, you cook the rice the day before, leave it in the fridge and then make your fried rice the next day. The recipe I found for mock fried rice called for cooking the cauliflower together with the other ingredients not like real fried rice. Since I wanted to cook fried rice the next day, I decided I would keep the cauliflower in the fridge and cook it the next day.

Unfortunately, I discovered ricing your cauliflower one day ahead is not a good thing. My cauliflower turned brown – was however, still ok to use.

Today, I took my usual fried rice recipe and substituted the rice with riced cauliflower – actually I don’t have a recipe. I just add stuff from feel.  Here it is! Sorry about the quality of the photo.

Mock Fried Rice

Looks like the real thing. Tastes a little different but still surprisingly good. If you don’t know how to make fried rice at all, then google for a recipe and where it says rice, add the uncooked riced cauliflower. From that point, keep stir-frying till you think the cauliflower is cooked and then add the seasoning. Some people like it with a bite to it, others like it mushier – but don’t let it get too mushy. I would recommend scrambling the egg separately and mixing it into the cooked cauliflower rice. I found that the egg, when scrambled into the same pan as the cauliflower, tended to bind the cauliflower pieces together.

Well, I’ve ended up with a lot more fried rice than I wanted so it looks like fried rice paradise for the next few days. When I make this next time, I’ll add a recipe to this blog.

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