Fact: Chinese food is delicious. Fact: Chinese food isn’t always a healthy option. Fact: Every recipe can be made healthier without sacrificing flavor! Coastlines Executive Assistant, Jessica Peck, helps prepare fried rice with a surprising ingredient and loaded with vegetables. The rice is replaced with finely chopped cauliflower, a great source of fiber and several vitamins and minerals. The cauliflower is then sautéed with heart healthy sesame oil, garlic, scallions, and egg to create an irresistible and satisfying healthier ‘fried rice’. When making this recipe at home don’t be afraid to play around and add different kinds of vegetables or even add chicken or shrimp to the mix! Dessert is just as delectable with a tropical banana recipe. Simply toss sliced bananas with coconut, honey, lime zest, and nuts and enjoy! These recipes are perfect for sneaking in some extra fruits and veggies.
Cauliflower “Fried Rice”
Servings: 4 • Size: heaping 1 1/3 cups
Calories: 108 • Fat: 3 g • Carbs: 14 • Fiber: 6 • Protein: 9 g • Sugar: 1
Sodium: 868 mg • Cholesterol: 47 mg
- 1 medium head (about 24 oz) cauliflower, rinsed
- 1 tbsp sesame oil
- 2 egg whites
- 1 large egg
- pinch of salt
- cooking spray
- 1/2 small onion, diced fine
- 1/2 cup frozen peas and carrots
- 2 garlic cloves, minced
- 5 scallions, diced, whites and greens separated
- 3 tbsp low sodium soy sauce, or more to taste (Tamari for Gluten Free)
Remove the core and let the cauliflower dry completely. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
Combine egg and egg whites in a small bowl and beat with a fork.
Heat a large sauté pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
Add the sesame oil and sauté onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.
Raise the heat to medium-high. Add the cauliflower “rice” to the sauté pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.
2 medium firm bananas, sliced
1 tablespoon lime juice
2 tablespoons sliced peanuts, almonds, or cashews
1 tablespoon honey
1 tablespoon flaked coconut
1 ½ teaspoons lime zest
In a small bowl, toss bananas with lime juice. Add nuts and honey; mix well. Spoon into individual dishes, sprinkle with coconut and zest.
Nutrition Facts: Serving size 1 cup: 210 calories, 6g fat, 40g carbohydrate, 4g fiber, 4g protein, 48mg sodium