It’s no secret that cauliflower “rice” has been sweeping the nation as a carb lover’s dream swap for the much more caloric and starchier grain. Finely shredded cauliflower trades easily for rice in stir-fries, sautés and pilafs lending it to all kinds of healthy and creative possibilities like this one.
But the great news does not stop here. When cauliflower is cooked until soft and mashed it will rock your world as a good-for-you mashed potato substitute. Not a believer yet? Then do try my Mashed Confetti Cauliflower!
Why am I super-excited about this dish? I am a huge fried rice lover and never order it at a Chinese restaurant as the carbs from the rice would “do me in”-not to mention the huge amounts of sodium and possibly MSG these dishes often contain. Of course, I can make a cleaner version at home, but again, those dang carbs! So when I discovered “cauli-rice,” I was in heaven!
And let me tell you, if you are worried that cauliflower can’t stand up against the fluffy yet chewy rice found in traditional Chinese restaurant dishes, you are in for a pleasant surprise! Just ask my hubbie who before his first taste, was a complete naysayer. But after gobbling up this dish he proclaimed “cauli-rice” was an incredible substitution for rice and in fact, could not tell the difference! True story!
So continuing my quest to provide you with family-friendly healthy one pot meals you can get on the table FAST, I present my latest creation. With just the simplest of ingredients, you can whip up this super-easy, colorful and yummy Asian stir-fry in probably less time than it would take you to have Chinese take-out delivered! And this dish is a whole lot healthier too without the addition of excess salt and sugar you find in many restaurant meals.
Shrimp-Cauliflower Fried “Rice” Bowls
Recipe Inspired by: Shrimp Fried Cauliflower Rice Bowl by Jessica Gavin
Yield: about 4 servings
Click HERE for the complete recipe, but in the nutshell, here is what you do:
Instruction
Prepare Cauliflower “Rice” according to these directions from the kitchn. (following steps 1-5)
To ease prep, set out all other ingredients before you begin the stir-frying process.
Heat a wok or large sauté pan, over medium-high setting. (To test if oil is hot enough, a drop of water added should sizzle immediately and evaporate.) Add 1 tablespoon coconut oil, swirling around pan to coat.
Add 1/2 of the shrimp to hot pan in a single layer. Sear for 40 seconds. With a spatula, flip shrimp; sear for 40 additional seconds. Remove shrimp to a plate. Repeat with remaining shrimp. Note: cooking will be completed after returning to pan with veggies and cauliflower “rice.” Do not cook longer initially as shrimp will become tough and rubbery.
On medium-high setting, heat remaining tablespoon coconut oil, swirling to coat pan. Stir-fry onion and garlic for 3 minutes, being careful not to burn garlic.
Add carrots, snow peas, peas and water chestnuts; stir-fry for 2 minutes.
Add cauliflower “rice,” spreading out over the pan to allow enough room to cook. Cook for 1 minute undisturbed. Carefully turn “rice,” and cook for another minute undisturbed. (Cover pan if you prefer your cauliflower to have a softer texture.)
Combine vegetables with “rice.”
Push cauliflower “rice”-vegetable mixture to sides of pan. Pour beaten eggs into center of pan.
Allow to stand for about 40 seconds or until eggs begin to set. Stir eggs until almost completely cooked, cutting into pieces with your spatula as you scramble.
Combine eggs with cauliflower “rice”-vegetable mixture.
Return shrimp to pan tossing to combine with tamari (or soy sauce).
Stir-fry just until heated through, about 2 minutes.
Divide mixture among bowls. Drizzle each portion with sesame oil.
Garnish with green onions and toasted sesame seeds. Serve immediately.
Shrimp-Cauliflower Fried “Rice” Bowls
Why am I super-excited about this dish? I am a huge fried rice lover and never order it at a Chinese restaurant as the carbs from the rice would “do me in”-not to mention the huge amounts of sodium and possibly MSG these dishes often contain. Of course, I can make a cleaner version at home, but again, those dang carbs! So when I discovered “cauli-rice,” I was in heaven!
Recipe Inspired by: Shrimp Fried Cauliflower Rice Bowl by Jessica Gavin
Yield: about 4 servings
Ingredients
- 4 to 5 cups raw Cauliflower “Rice” 1 large head cauliflower, trimmed yields 4 to 5 cups “rice”
- 1 1/4 pounds raw medium shrimp peeled, deveined, tails removed (22-26 shrimp per pound)
- Salt and pepper
- 2 tablespoons coconut oil divided
- 1 medium onion chopped
- 3 cloves garlic minced
- 1 cup diced carrots about 4 medium
- 1 cup snow peas trimmed, sliced into 1/3’s
- 1 cup garden peas
- 1 4 ounce can sliced water chestnuts, rinsed, drained and cut into quarters
- 3-4 large eggs beaten (I used 4 as we like our fried rice “eggy!”)
- 1 tablespoon reduced-sodium tamari or soy sauce
Garnishes
- 2 teaspoons sesame oil Eden’s Toasted Sesame Oil has a wonderful flavor
- 2 green onions sliced
- 2 tablespoons toasted sesame seeds
Instructions
- Prepare Cauliflower “Rice” according to directions. (follow steps 1-5)
- Season shrimp with salt and pepper. Set aside. Heat a wok or large sauté pan, over medium-high setting. (To test if oil is hot enough, a drop of water added should sizzle immediately and evaporate.) Add 1 tablespoon coconut oil, swirling around pan to coat.
- Add 1/2 of the shrimp to hot pan in a single layer. Sear for 40 seconds. With a spatula, flip shrimp; sear for 40 additional seconds. Remove shrimp to a plate.
- Repeat with remaining shrimp. Note: cooking will be completed after returning to pan with veggies and cauliflower “rice.” Do not cook longer initially as shrimp will become tough and rubbery.
- On medium-high setting, heat remaining tablespoon coconut oil, swirling to coat pan. Stir-fry onion and garlic for 3 minutes, being careful not to burn garlic.
- Add carrots, snow peas, peas and water chestnuts; stir-fry for 2 minutes.
- Add cauliflower “rice,” spreading out over the pan to allow enough room to cook. Cook for 1 minute undisturbed. Carefully turn “rice,” and cook for another minute undisturbed. (Cover pan if you prefer your cauliflower to have a softer texture.)
- Combine vegetables with “rice” and push to sides of pan.
- Pour beaten eggs into center of pan. Allow to stand for about 40 seconds or until eggs begin to set. Stir eggs until almost completely cooked, cutting into pieces with your spatula as you scramble.
- Combine eggs with cauliflower “rice”-vegetable mixture.
- Return shrimp to pan tossing to combine with tamari (or soy sauce). Stir-fry just until heated through, about 2 minutes.
- Divide mixture among bowls. Drizzle each portion with sesame oil.
- Garnish with green onions and toasted sesame seeds.
Notes
Notes:
Versatile, healthy and easy to make! Switch with your favorite protein such as chicken, beef or scallops. Or “go vegetarian” by replacing the shrimp with cubed firm tofu. Try tossing into veggie sautés or enjoy raw in salads. Also, swap “cauli-rice” with your favorite rice or couscous for a low carb delicious “pilaf” or stir-fry. Lots of yummy, healthy and creative possibilities!
Cauliflower “rice” freezes beautifully! Simply place a few cups of “rice” in a freezer bag; label and store for future dishes. Cauliflower “rice” may be frozen for up to 4 months. Catch a good sale on cauliflower? Then I recommend making a few batches to have on hand to prep quick and healthy dishes for busy weeknights and lazy weekend dinners.
Swap “cauli-rice” with your favorite rice or couscous for a low carb delicious “pilaf” or stir-fry. Lots of yummy, healthy and creative possibilities!
For even fast prep, try Trader Joe’s Riced Cauliflower! (located in the frozen vegetable section)
More quickie shrimp dishes to try
Coming to the Blog: Balsamic-Glazed Brussel Sprouts
Ceeya Next Time!
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Linda Shapiro, Meal Planning Maven
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