Pineapple Shrimp Fried Cauliflower Rice

 

Yup, I’m back at it again, using cauliflower in places you don’t expect it. This time I went for Chinese fried rice.

With soy sauce, sweet pineapple and savory shrimp dancing on your palate, you kind of forget about the rice anyway. So why not make that filler healthier? It makes me feel so sneaky. I almost wish I had some picky 5-year-old who hates veggies to try the dish out on. Almost.

Not only is this a fast, one-pan meal that will fill you up, you are cutting out all the empty calories in white rice. Just look at the difference in calories (130 to 23) and carbohydrates (28 to 4) in a 100 gram serving of each (source: rice, cauliflower). Plus with cauliflower you are getting thiamin, riboflavin, phosphorus and potassium and a good dose of fiber, vitamin C, K and B6 along with folate, pantothenic acid and manganese. WHEW! Don't you wish you ate cauliflower rice more often?!


Pineapple Shrimp Fried Cauliflower Rice

Serves 4.

Ingredients:

________________________________________________________________________________

3 T. coconut or canola oil

1 head cauliflower, grated (approx. 4-5 cups)
½ lb. shrimp (if frozen blanch in hot warm briefly and drain before stir frying)
2 eggs
1 large onion, sliced or 3-4 scallions
2 medium carrots, finely diced (or frozen)
3/4 cup frozen peas
2 garlic cloves, pressed 
2/3 cup fresh pineapple, chopped into small chunks
2 tsp. sesame oil
3 T. soy sauce (reduced sodium)
2 spring onions, chopped for garnish

 

Directions:

________________________________________________________________________

1. Heat a wok or large nonstick pan to medium-high heat.
2. In a medium bowl, beat eggs and add a few drops of soy sauce. In three to four small batches, pour eggs in, swirling the pan to coat the bottom with a thin layer, making thin crepe-like egg pancakes. No oil is needed, but make sure the pan is hot.
3. Roll pancakes into cylinders and slice into thin strips. Set aside.
4. Add 1 T. oil to pan, stir-fry the garlic for about 30 sec. then add shrimp and cook until they turn pink.* Remove and set aside. 
5. Add more oil along with onion and carrot and stir-fry until translucent.
6. Then add grated cauliflower and stir-fry until it starts to turn light brown in places.
7. Add frozen peas, shrimp, egg, pineapple, soy sauce and sesame oil. Turn off heat. Garnish with spring onions.

*If cooking with frozen shrimp, making sure to blanch them in hot water first. Then let them drain off before stir frying.