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Cauliflower "rice" Stir Fry

Updated: Aug 21, 2021

Cauliflower is a vegetable that I did not like when I first came to this country. Having a "tropical taste bud," I find it to be very bland. I started to experiment with it by roasting and making stir fry from it being "riced." I must say I am sold on this vegetable. Not only is it low in calories but it also beneficial to our health. Cauliflower is a calciferous vegetable that is high in fiber which enhances weight loss and stabilizes glycemic level. It is also rich in B-vitamins, provides antioxidants, and has many other important nutrients that reduce the risk of chronic diseases and cancer.


16 oz frozen or fresh cauliflower rice

4 clove garlic minced

1.5 cup cooked mixed vegetables

1 stalk scallion

1/4 cup onion

1/4 cup Red Bell Pepper chopped

1/4 cup Green Bell Pepper (chopped)

2 tbsp Olive Oil or Avocado Oil (preferable)

2 eggs scrambled

.5 tsp crush Red Pepper flakes

1 tsp Old Bay Seasoning


1. Heat oil in a large skillet over a medium-high flame and saute garlic, scallion, onion, red and green peppers and saute for a few minutes (set aside)

2. Microwave cauliflower in a covered glass bowl for no more than 5 minutes

3. In a small skillet scramble eggs using a spray oil (use 3 egg whites to reduce cholesterol)

4. Add mixed vegetables to other sauteed vegetables, steamed cauliflower, and stir well

5. Allow cooking for about 10 minutes

6. Add Pepper Flakes, Old Bay Seasoning, and scrambled eggs then mix well



You can add 8 ounces of small or medium shrimp or any other protein. If you are a vegetarian leave off the meat and eggs add more peas for added protein. You can always cook the cauliflower with the other vegetables, but I prefer to microwave it because it comes out less soggy. The Old Bay Seasoning gives it a great taste without adding salt. For Sunday dinner, I usually make cauliflower rice with pigeon peas which also taste just as great with my brown stew fish or chicken, curry goat or oxtail on the side:) If you are trying to lose weight or manage your diabetes, cauliflower rice is a great alternative to eating rice. You can find many other recipes and food items made from cauliflower in stores now.

Nutrition Information: Yield 4 Servings

Amount per Serving: Calories 145: Total Fat 6.2 g: Saturated Fat 1.3 mg: Cholesterol 93 mg:

Total Carbohydrate: 16.9 gm: Dietary Fiber 6 g: Total Sugar 6.5 gm: Protein 7.8 gm,

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