Cauliflower Fried Rice

Fried Rice with a modern twist! Using riced cauliflower makes a lighter dish with fewer carbs. Lots of vegetables and no oil make it a healthier version of a perennial restaurant favorite.

Ingredients

 1 14-ounce (397 g) extra firm tofu block, frozen, thawed, and diced (see note)
 1 medium onion, diced
 6 cloves garlic, minced
 2-4 tablespoons (29.6 – 59.16 ml) vegetable broth
 12 ounces (340 g) mushrooms, chopped
 2 tablespoon (28.3 g) “chick’n” flavored vegetable broth powder, such as McKay’s
 2 tablespoons (29.6 g) water
 2 cups (453.6 g) frozen mixed vegetables (corn, carrots, peas, green beans)
 3 cups (680.4 g) cooked rice, brown or white basmati or jasmine
 12 ounces (340 g) frozen riced cauliflower, thawed
 ½-1 teaspoon (2.4-4.8 g) Chinese 5-spice powder
 2” (50.8 cm) piece of fresh ginger, grated.
 3 tablespoons (44.37 ml) reduced sodium tamari or soy sauce, or to taste
 Salt and pepper to taste

Instructions

1

Once tofu has thawed, drain and squeeze as much water out of the tofu as possible. Dice it into medium chunks. Set aside.

2

Heat a large skillet on medium-high heat. When hot, add the onions and cover. Sauté until onions start to brown, adding vegetable broth 1 tablespoon (14.79 ml) at a time to prevent the onions from sticking to the pan.

3

Once the onion starts to brown, turn down the heat to medium and add the garlic and mushrooms. Continue sautéing until the vegetables are soft. Add vegetable broth as needed.

4

Mix the “chick’n” broth powder with the water in a small bowl. Add the frozen mixed vegetables and microwave for 4 minutes.

5

Add cooked rice, thawed cauliflower rice, and mixed vegetables, without draining, to skillet. Toss to mix well.

6

Add cooked rice, thawed cauliflower rice, and mixed vegetables, without draining, to skillet. Toss to mix well.

7

Add the Chinese 5-spice powder. Start with ½ teaspoon (2.4 g) and taste. Add more if desired.

8

Add grated ginger, and tamari or soy sauce. Mix well.

9

Taste and adjust seasoning. Add salt and pepper to taste.

Note: Freezing tofu gives it a whole different texture, very reminiscent of chicken. If you don’t want to use tofu, you could substitute a faux chicken meat like Gardein Chick’n Scallopini or Beyond Meat Chicken Strips, diced Five Spice Powder encompasses five tastes—sweet, sour, bitter, salty, and umami—and uses five different spices. It is a mixture of star anise, cloves, Chinese cinnamon, Szechuan pepper, and fennel seeds. It is available in many grocery stores. This recipe was designed to be made without oil. If you wish to use oil, sauté your vegetables in 1 tablespoon neutral vegetable oil, such as canola. Follow the rest of the recipe directions after the process of cooking the vegetables.

Share this recipe

Share on facebook
Share on twitter
Share on pinterest
Share on print
Share on email

Ingredients

 1 14-ounce (397 g) extra firm tofu block, frozen, thawed, and diced (see note)
 1 medium onion, diced
 6 cloves garlic, minced
 2-4 tablespoons (29.6 – 59.16 ml) vegetable broth
 12 ounces (340 g) mushrooms, chopped
 2 tablespoon (28.3 g) “chick’n” flavored vegetable broth powder, such as McKay’s
 2 tablespoons (29.6 g) water
 2 cups (453.6 g) frozen mixed vegetables (corn, carrots, peas, green beans)
 3 cups (680.4 g) cooked rice, brown or white basmati or jasmine
 12 ounces (340 g) frozen riced cauliflower, thawed
 ½-1 teaspoon (2.4-4.8 g) Chinese 5-spice powder
 2” (50.8 cm) piece of fresh ginger, grated.
 3 tablespoons (44.37 ml) reduced sodium tamari or soy sauce, or to taste
 Salt and pepper to taste

Directions

1

Once tofu has thawed, drain and squeeze as much water out of the tofu as possible. Dice it into medium chunks. Set aside.

2

Heat a large skillet on medium-high heat. When hot, add the onions and cover. Sauté until onions start to brown, adding vegetable broth 1 tablespoon (14.79 ml) at a time to prevent the onions from sticking to the pan.

3

Once the onion starts to brown, turn down the heat to medium and add the garlic and mushrooms. Continue sautéing until the vegetables are soft. Add vegetable broth as needed.

4

Mix the “chick’n” broth powder with the water in a small bowl. Add the frozen mixed vegetables and microwave for 4 minutes.

5

Add cooked rice, thawed cauliflower rice, and mixed vegetables, without draining, to skillet. Toss to mix well.

6

Add cooked rice, thawed cauliflower rice, and mixed vegetables, without draining, to skillet. Toss to mix well.

7

Add the Chinese 5-spice powder. Start with ½ teaspoon (2.4 g) and taste. Add more if desired.

8

Add grated ginger, and tamari or soy sauce. Mix well.

9

Taste and adjust seasoning. Add salt and pepper to taste.

Note: Freezing tofu gives it a whole different texture, very reminiscent of chicken. If you don’t want to use tofu, you could substitute a faux chicken meat like Gardein Chick’n Scallopini or Beyond Meat Chicken Strips, diced Five Spice Powder encompasses five tastes—sweet, sour, bitter, salty, and umami—and uses five different spices. It is a mixture of star anise, cloves, Chinese cinnamon, Szechuan pepper, and fennel seeds. It is available in many grocery stores. This recipe was designed to be made without oil. If you wish to use oil, sauté your vegetables in 1 tablespoon neutral vegetable oil, such as canola. Follow the rest of the recipe directions after the process of cooking the vegetables.

Cauliflower Fried Rice