✕
☰

Farmers Market Cauliflower Fried "Rice"

by

They say that December is the busiest time of the year. But as a parent, I have to disagree. It’s May. Between end-of-the-school-year activities, sport schedules and graduation parties, this is a chaotic month for pretty much every parent I know. However, just because it’s busy doesn’t mean we have to default to the drive-thru. Below is an easy and nutrient-packed meal that comes together quickly and is full of fresh spring vegetables.

When it comes to Chinese takeout, one of our family’s favorites always has been fried rice. After making the switch to real food, and after realizing that most restaurant versions are loaded with neurotoxic MSG, red no. 40 and meat from animals raised in a completely inhumane setting, we decided to give this popular dish a healthy home makeover. This version has become such a family favorite that we prepare it at least a couple of times a month! It comes together quickly, is a great way to jazz up leftover chicken and is a creative way to use up the abundance of hearty greens that may be overtaking your garden. Winner, winner, chicken (fried rice) dinner!

As far as using strawberry preserves, here’s the scoop. Traditional versions of fried rice call for an ingredient called oyster sauce. Finding a brand of oyster sauce that contains only pure ingredients is incredibly difficult. In an attempt to find a more readily available ingredient without compromising the sweet and salty unami flavor of the sauce, strawberry preserves take the stage as a perfect substitution.

 

Serves four to six

 

Ingredients:

For the stir-fry:

 

For the stir-fry sauce:

 

Preparations (40 minutes, mostly active; can be done up to a day ahead):

 

Prepare your stir-fry sauce: In a small bowl or ramekin, whisk together all ingredients listed under “for the stir-fry sauce.” Cover and refrigerate if not using within the hour.

 

Mince your ginger, garlic and green onions: Peel, trim and mince a 1-inch piece of ginger, 4 cloves garlic and 3 green onions. Cover and refrigerate if not using within the hour. (This can also be done in a mini food-processor.)

 

Prepare your produce: De-stem and thinly slice baby bok choy.  Trim and thinly slice 1 c. of baby bell peppers and 1 c. of sugar snap peas. Cover and refrigerate if not using within the hour.

 

Instructions:

Heat a large deep skillet or wok over medium-high heat for about 5 minutes.

When skillet is hot, lightly scramble your eggs: Pour 1 t. (eyeball it) toasted sesame oil into hot skillet. Lift and swirl skillet to allow oil to coat the pan. Add whisked eggs and stir until they are lightly scrambled, about a minute. Transfer eggs to a large bowl.

Prepare your fried “rice”: Pour 1 t. extra virgin olive oil into now empty skillet. Add bok choy to skillet and stir-fry for about a minute. Transfer to the bowl with eggs. Add an additional teaspoon olive oil and bell peppers to skillet. Stir-fry them for about a minute.  Transfer them to the large bowl as well. Repeat the process one more time with the snap peas. When all veggies have had their turn in the skillet, add remaining tablespoon of olive oil, minced ginger, garlic and green onions to skillet. Stir-fry for about 30 seconds. Pour riced cauliflower over aromatics and gently press into skillet. Allow it to crisp up for about a minute. When the first minute has passed, go ahead and stir-fry the “rice” for an additional 30 seconds. When most of the oil has been absorbed, add prepared veggies, chicken, eggs and sauce.  Toss to combine and continue to stir-fry for an additional 2-3 minutes, until all ingredients are heated throughout.

Getting it on the table: Pour contents of skillet into a large serving bowl. Serve and enjoy! (I don’t think it gets much simpler than this.)

 

Katie Newell is a former junk food junkie turned certified nutrition coach. She is also a culinary instructor, cookbook author and mama to two sweet girls, ages 7 and 9. Check out her cookbook, Feeding our Families, and find other recipes at HealthnutFoodie.com.

 

Back to topbutton