The WW Cauliflower Fried Rice is a tasty meal and has 125 calories per serving. This rice takes 22 minutes to make, and you may serve it at lunches, feasts, events, festivals, holidays, dinners, get-togethers, or functions. It contains cauliflower, olive oil, frozen peas & carrot mix, diced onion, garlic, eggs, low-sodium soy sauce, black pepper, sesame oil, and onions. We may pair this rice with miso soup, baked salmon, garlic shrimp, egg white omelet, sesame chicken, roasted broccoli, or tofu steaks. You may keep this WW Cauliflower Fried Rice in the refrigerator for four days.
STATS:
- Total Time: 22 minutes
- Cuisine: Asian
- Diet: Weight Watchers
- Course: Main
- Calories: 125 kcal
- Cooking Time: 12 minutes
- Serving Size: 1 cup
- Preparation Time: 10 minutes
- Servings: 4
EQUIPMENT:
- Mixing spoon
- Measuring spoons
- Knife
- Food processor
- Measuring cups
- Cutting board
- Large skillet
INGREDIENTS:
- 1 cup frozen peas and carrots mix
- 2 minced garlic cloves
- One tbsp. olive oil
- 2 sliced green onions
- One tsp. sesame oil
- Half cup diced onion
- 2 tbsp. low-sodium soy sauce
- One large head cauliflower
- 2 large eggs
- Quarter tsp. black pepper
INGREDIENT NOTES:
CAULIFLOWER:
- This is the main component that resembles rice when chopped into tiny pieces. It includes fiber and a mild taste that absorbs seasoning very well. Use broccoli rice as another choice.
OLIVE OIL:
- Olive oil cooks the vegetables and prevents them from sticking. It gives a small amount of healthy fat and make the overall taste of the dish better. Use avocado oil as another idea.
PEAS & CARROTS:
- These vegetables include color, texture, and a touch of natural sweetness. They make the fried rice more filling. Use mixed vegetables as an alternative.
ONION:
- Onions include a savory base and a depth of taste. It gets sweet and aromatic after cooking. You may use red onion as another idea.
EGGS:
- Eggs include protein and make your dish more satisfying. They give classic fried rice texture. You may use tofu scramble as an alternative.
LOW-SODIUM SOY SAUCE:
- It includes its signature savory and salty taste. Using it helps keep the sodium level low. You may use tamari as a substitute.
INSTRUCTIONS:
- First, dry the washed cauliflower and cut it into florets.
- Then pulse the florets in the food processor and heat olive oil in a large skillet over medium-high flame.
- Cook diced onions for three minutes and garlic for 30 seconds.
- Now cook peas and carrots for three minutes and set the vegetables to a side of the skillet.
- Scramble the beaten eggs into the empty place and include cauliflower rice in the skillet.
- Stir all components together to cook for 5 minutes.
- Evenly coat the rice with black pepper, soy sauce, and sesame oil.
- Lastly, turn off the flame and sprinkle sliced green onions.
SERVING SUGGESTIONS:
CHICKEN:
- Grilled Chicken Breast
- Sesame Chicken
- Teriyaki Chicken
- Honey Garlic Chicken
- Lemon Pepper Chicken
- Garlic Ginger Chicken
SEAFOOD:
- Garlic Shrimp
- Teriyaki Salmon
- Grilled Tilapia
- Honey Soy Glazed Salmon
- Baked Cod
- Coconut Shrimp
BEEF:
- Beef and Broccoli
- Mongolian Beef
- Garlic Steak Bites
- Pepper Steak
- Asian Beef Skewers
- Teriyaki Beef
PROTEIN:
- Crispy Tofu
- Teriyaki Tofu
- Baked Tempeh
- Edamame
- Marinated Tofu Steaks
- Sesame Tempeh
EGG DISHES:
- Egg Drop Soup
- Vegetable Omelet
- Egg White Frittata
- Soft-Boiled Eggs
- Scrambled Eggs
- Spinach Egg Muffins
VEGETABLE SIDES:
- Roasted Broccoli
- Garlic Green Beans
- Stir-Fried Bok Choy
- Sesame Snap Peas
- Roasted Brussels Sprouts
- Steamed Asparagus
SOUPS:
- Miso Soup
- Hot and Sour Soup
- Vegetable Soup
- Wonton Soup
- Asian Mushroom Soup
- Egg Drop Soup
SALADS:
- Asian Cucumber Salad
- Sesame Cabbage Salad
- Edamame Salad
- Asian Slaw
- Carrot Ginger Salad
- Mixed Greens Salad
ASIAN:
- Vegetable Spring Rolls
- Fresh Summer Rolls
- Lettuce Wraps
- Steamed Dumplings
- Edamame
- Vegetable Potstickers
SAUCE:
- Teriyaki Sauce
- Sriracha Sauce
- Sweet Chili Sauce
- Peanut Sauce
- Garlic Soy Sauce
- Ginger Sesame Sauce
LOW-CARB:
- Zucchini Noodles
- Roasted Cauliflower
- Cabbage Stir-Fry
- Garlic Mushrooms
- Cucumber Salad
- Steamed Spinach
TIPS:
- Avoid overcooking, or it will get watery.
- For the best fried rice texture, cook on a medium-high flame.
- Include cooked chicken, tofu, or shrimp for extra protein.
- Prepare all the components before cooking.
STORAGE INFORMATION:
FRIDGE:
- Include the rice in the vessel and keep it for four days.
FREEZER:
- You may freeze the cooled rice for 60 days.
FAQs:
Is this recipe Weight Watchers-friendly?
- Yes, it has low calories and fewer points.
Is this dish vegan?
- Replace eggs with tofu scramble or skip it to make vegan meals.
Why is my cauliflower rice watery?
- Overcooking or extra moisture makes the rice watery.
Is this recipe good for meal prep?
- Yes, it is good to store for later use.
NUTRITIONAL INFORMATION:
Calories: 125 kcal
Net Carbs: 6 grams
Total Carbs: 9 g
Fiber: 3 grams
Protein: 7 g
Fat: 7 grams
Iron: 1.2 g
Calcium: 45 grams
Sodium: 420 g
Potassium: 420 grams
Vitamin A: 3,250 IU
Weight Watcher Points: 2 Points per Serving