This rice recipe combines rice with cauliflower rice, which is just cauliflower grated into small pieces. This combination is used so that the meal is lower in carbohydrates, and has more vegetables. There are many ways to customize the recipe. You can use only rice instead of part cauliflower (but this will raise the carbohydrate and calorie content). You can substitute a different whole grain for rice. You can use different vegetables other than carrots and peas.
This is a nice all-in-one meal, because it has vegetables, whole grains, and protein from the egg. For additional protein, you may serve it with a protein of choice (chicken, fish, tofu etc.).
Ingredients
Brown_rice
- ½ cup dry (OR 1 ½ cups cooked rice)
Onion
- 1 small
Carrots
- 3 medium/large (sub bell pepper, zucchini, or other favorite vegetable)
Cauliflower
- 1 small head (or 1 package of cauliflower rice)
Garlic
- 2 cloves or ¼ teaspoon powdered
Green_onions
- 4 (also known as scallions)
Oil
- 2 Tablespoons toasted sesame oil
Soy_sauce
- ¼ cup
Ginger
- ½ teaspoon powdered, or 1 ½ teaspoons fresh
Peas
- ½ cup, frozen (sub canned beans, drained and rinsed)
Eggs
- 3 large
Instructions
Step 1
Bring 1 cup of water to a boil. Add the rice, reduce heat to low, cover, and cook for 30 min or until water is absorbed.
Step 2
While the rice is cooking, chop the carrots and the onion into small pieces. Mince the garlic and chop the green onions. Set the vegetables aside.
Step 3
Shred the cauliflower with a box grater or food processor (or use store bought cauliflower rice).
Step 4
Heat sesame oil on medium-high heat in a frying pan or wok. Add the carrots and onion and cook for 5 minutes or until tender.
Step 5
Once the rice is cooked, add it to the pan. Add the soy sauce, ginger, and garlic and cook for 5 minutes or until the rice starts to brown. Add the shredded cauliflower and frozen peas and cook for 5 minutes or until the peas are thawed.
Step 6
While the rice mixture is cooking, crack the eggs into a bowl and beat until pale yellow. Once the peas have thawed in the rice mixture, add the beaten eggs to the frying pan and move them around with a spatula until cooked.
Step 7
Top with green onions.
Notes
To reduce sodium content, choose a low-sodium or reduced-sodium soy sauce or tamari.