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September 19, 2018

Healthy Recipe: Cauliflower 'Fried' Rice

Healthy Eating Recipes

Content sponsored by IBC - Native (195x33)

Limited - Cauliflower Rice IBX LIVE Tom D'Intino/for PhillyVoice

If you’re trying to avoid the high amounts of carbs found in white and brown rice, try this cauliflower ‘fried’ rice recipe from Independence LIVE’s weekly Healthy Cooking Class instead. When chopped finely, the healthy ingredients found in this recipe take on the fluffy texture of rice, providing a clever way to include more veggies in your diet while continuing to make the dishes you love.

Cauliflower ‘Fried’ Rice – 4 servings


1 medium head cauliflower, rinsed
1 tablespoon sesame oil
2 egg whites
1 large egg
½ small white onion, diced
½ frozen peas and carrots
2 garlic cloves, minced
5 scallions, diced, whites and greens separated
3 tablespoons soy sauce


  1. Coarsely chop cauliflower. Set aside.
  2. Combine egg and egg whites in small bowl, beat with fork.
  3. Heat a large sauté pan over medium heat.
  4. Add sesame oil and sauté onions, scallion whites, peas, carrots, and garlic. Cook until onion and translucent and soft.
  5. Add cauliflower ‘rice.’ Mix and cook for 5-6 minutes, stirring frequently.
  6. Stir in eggs. Cook for 2-3 minutes on until eggs are done.
  7. Dress with soy sauce and top with scallion greens.

Nutrition Facts Per Serving: 110 Cal, 6g Fiber, 3g Fat, 15g Carbs, 9g Protein

Want to learn how to make more recipes like this one? Attend a healthy cooking class every Wednesday in Center City

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