Vegetable Fried Rice

Vegetable fried rice is a loved comfort food, but it is usually fairly caloric if eaten out. This recipe is a lightened version credited to the website of that uses cauliflower that is finely chopped in a food processor, to reduce the amount of rice needed for the recipe. Cook as much rice as you would like for your meal, or you could leave it out completely, if you are limiting carbohydrates.

Vegetable Fried Rice Recipe by Healthy Diet Habits

Most people overdo grain servings during the day, so I often look for ways to keep them low for the dinner meal which is a lifestyle solution that works great for weight control. I cooked a 16 ounce package of brown rice because I wanted leftovers for next day lunches.


Ingredients for Vegetable Fried Rice:

Ingredients for Vegetable Fried Rice Recipe by Healthy Diet Habits
  • 20 oz turkey or chicken breast chopped or tofu (optional)

  • 1 cauliflower head chopped finely in food processor to the size of rice.

  • 1 broccoli head chopped in chunks

  • 1 16 oz package baby peas

  • 1/4 cup prepared garlic

  • 1 small finely chopped onion

  • 1 pound brown rice cooked to package directions

  • Soy sauce

  • Sesame oil

  • Sesame seeds (optional)

Directions For Vegetable Fried Rice:

Vegetable Fried Rice Cauliflower
  • Stir fry chopped turkey, chicken breast, or tofu, onions, and garlic, in a small amount of oil until nicely browned. Remove from pan.

  • Drop chopped broccoli in boiling water for 2 or 3 minutes until it is very crisp tender. I usually remove it when it turns bright green.

  • Add a bit more oil and quickly stir fry the cauliflower until it is browned a bit.

  • Next add the rice and peas and stir fry a couple of minutes until warmed.

  • Add the chicken and broccoli and stir fry until the mix is hot.

  • Add soy sauce at the end.

  • Serve and top with sesame seeds.

Vegetable Fried Rice Recipe by Healthy Diet Habits

This recipe is a healthy diet habit because it increases the vegetable content of fried rice and limits the actual rice. It is a nice meal, complete in itself.

Another option is to chop the cauliflower, rather than running it through your food processor. Drop it into boiling water with the broccoli and then it to the rice.

Vegetable Fried Rice Recipe by Healthy Diet Habits

I would also add a couple of tablespoons of fresh chopped ginger in with the chicken and onions, because I love ginger. Chopped cilantro added at the end would give a nice Mediterranean spin too. That is the beauty of learning to cook well; you can teak all recipes to your likes or dislikes.

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