dinner: Cauliflower Fried ?Rice?

Finely chopped cauliflower can be a remarkable nonstarchy side that?s lower in calories and carbohydrate than rice. Or make it a main dish by adding chicken breast, shrimp or tofu.

Ingredients

3 cups cauliflower florets
1 Tbsp olive oil, divided
2 large carrots, finely diced
3 scallions, chopped
1 tsp sesame oil
1 1/2 Tbsp reduced-sodium soy sauce
1/4 cup no-salt-added, fat-free chicken broth
1/8 tsp ground ginger
1/8 tsp ground black pepper

Instructions

Place cauliflower in a food processor and process until rice consistency; set aside.
Heat 1/2 Tbsp olive oil in a nonstick pan over medium-high heat. Add carrots and scallions and sauté for 5 minutes.
Add remaining 1/2 Tbsp olive oil and sesame oil to pan. Add cauliflower “rice” and remaining ingredients and lower heat to medium-low. Cook cauliflower mixture for 6-8 minutes, stirring frequently. Cauliflower should be tender, but not mushy.
Dietitian Tip: Some grocery stores now sell pre-chopped cauliflower “rice” in the frozen or refrigerated produce section. Look for this convenient option or use a box grater if you don’t have a food processor.
MAKE IT GLUTEN-FREE: Purchase gluten-free chicken broth and gluten-free soy sauce. Confirm all other ingredients are gluten-free and this recipe can be made gluten-free. 
Choices/Exchanges: 2 Nonstarchy Vegetable, 1 Fat

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