Low Calorie Keto Cauliflower Fried Rice Recipe

Low Calorie Keto Cauliflower Fried Rice Recipe

Low Calorie Cauliflower Fried Rice Recipe

Keto Cauliflower Fried Rice Recipe, Low Calorie, Low Carb – swap the regular starchy white rice in this Asian favourite take out with homemade cauliflower rice. This Keto cauliflower rice is great for a healthy side dish or a light and nutritious meal.

Servings

6

Calories:

114

Ready In:

25 min

Health Score:

8.3/10

Ingredients

  • 2 Tbsp sesame – oil or olive oil, divided 

  • 2 eggs – large, beaten

  • ¼ cup onion diced 

  • 2 cloves garlic 

  • ½ cup peas – frozen would work

    • ½ cup carrots – can use more if you’d like

    • 1 head cauliflower

    • 3 scallionsgreen part only

    • 3 Tbsp soy sauce or tamari

    • 1 tsp sesame seeds

    Step by Step Instructions

    Step 1

    Cut cauliflower into florets. Wash and dry. Place in a food processor (work in batches) and pulse 6-7 times, until the cauliflower gets the texture of couscous. Don’t leave the pieces too big and don’t over process.

    Step 2

    Heat 1 tbsp of the oil in a large skillet over medium heat. Add the beaten eggs, let them cook for 1 minute, then scramble, cook for 1-2 more minutes, then remove and transfer to a plate.

    Step 3

    Add the remaining oil to the skillet. Add the onion and garlic, cook for 2 minutes, stirring frequently, being careful not to burn them. Add the carrot and peas, cook for for 2-3 more minutes.

    Step 4

    Add the cauliflower. Turn the heat to medium-high and cook for 5 more minutes, stirring frequently. Add the soy sauce. Add the eggs. Cook for 1 more minute, then transfer to a bowl. Top with scallions and sesame seeds (optional)

    Hi, I’m Mira! I share simple, mostly low-carb and Keto recipes, that don’t take a lot of time to make and use mostly seasonal, easy to find ingredients. I’m a supporter of healthy eating, but you’ll also find some indulgent treats too.

    Mira

    Owner of Cooking LSL, Cooking LSL

    Banana Blender Brownie Bites

    Banana Blender Brownie Bites

    Banana Blender Brownie Bites

    These brownie bites are quick, easy, and filled with wholesome ingredients. This is the perfect recipe to add to your weekly meal prep so you’ll always have a healthy snack on the go!

    Servings

    24

    Calories:

    77

    Ready In:

    22 min

    Health Score:

    8.6/10

    Ingredients

    • 1 cup old fashioned oats i used, gluten free, old fashioned oats
    • ½ cup almonds raw or roasted
    • 3 bananas overripe  
    • 7 dates pitted and soaked in hot water
      • 1 Tbsp milk i used, almond milk, but any milk you prefer will work
      • ¼ cup cocoa powder 
      • pinch salt

      Step by Step Instructions

      Step 1

      Preheat the oven to 325 and prepare a mini muffin pan by greasing it with cooking spray. If you don’t have a mini muffin pan you can always make these in a 8×8 pan.

      Step 2

      First, if your dates are not soft or fresh and still contain their seeds, slice in half lengthwise, and soak in hot water for 5 minutes.

      Step 3

      Next add your oats and almonds to your high powered blender. Pulse until a meal forms and resembles a grainy flour mixture.

      Step 4

      Toss in your three ripe bananas, dates, milk, cocoa powder, and salt. Blend on high for 2 minutes until mixture is smooth and reaches a batter consistency. Scrape down sides of the blender halfway through.

      Step 5

      Pour batter into each cup filling them until full. These won’t rise too much so it’s fine to fill them until the top line.

      Step 6

      Bake for 12 minutes until muffins are firm. If you’re using an 8×8 baking dish, bake for 25 minutes. Cool muffins on a cooling rack and enjoy! Store these in an airtight container for 1 week, or 2 weeks in the fridge.

      Step 7

      These also freeze well! If you would like to freeze, place muffins in a freezer bag and freeze for up to 3 months. Simply defrost the muffins the day before in the fridge and enjoy the next day.

      Hey there! I’m Kristy. I’m the sweet tooth, photographer and recipe developer behind Radish Roots. Some of my happiest memories were created around a table filled with good food and good people. Here, you’ll find recipes and stories inspired by my life as a foodie and the people I love.

      Kristy Chong

      Recipe Developer behind Radish Roots, Radish Roots

      Peanut Butter Banana Oatmeal

      Peanut Butter Banana Oatmeal

      Peanut Butter Banana Oatmeal

      The ultimate healthy breakfast recipe, this peanut butter banana oatmeal is creamy, voluminous and will keep you full all morning long! Plus it only takes about 10 minutes to make and is vegan + gluten-free.

      Servings

      4

      Calories:

      395

      Ready In:

      15min

      Health Score:

      9.2/10

      Ingredients

      • 1 cup old fashioned oats  
      • 1 banana sliced, save a few for topping
      • 1 tablespoon chia seeds
      • 1 teaspoon cinnamon  
      • pinch sea salt 
        • 3 cups water non-dairy milk or a blend of both
        • 2 tablespoons peanut butter or another type of nut butter

        Step by Step Instructions

        Step 1

        Add ingredients into a pot: Add oats, banana slices, chia seeds, cinnamon and sea salt to a pot. Add water and stir to combine. Heat over medium-high heat for 8-10 minutes or until all the liquid has been absorbed. Be sure to stir the oats several times while cooking to make sure the banana slices melt into the oats and the chia seeds don’t clump. You’ll know the oatmeal is done when all the liquid is absorbed and the oats are thick and fluffy.

        Step 2

        Serve: Portion oats into two bowls and serve with peanut butter, banana slices, and a sprinkle of chia seeds. Add a splash of non-dairy milk and/or maple syrup on top before serving, if desired. 

        I’m a holistic nutritionist, but most days you can find me in the kitchen creating new recipes or doing some sort of workout! The thing I am most passionate about in life is helping others to live healthier and happier lives. I am lucky to connect with and inspire people all around the world. I work with people who are looking for ways to implement simple changes to feel their best selves.

        Brittany Mullins

        Creator of Eating Bird Food

        Recipe: Crunchy Mexican Bean Bowl with Rice

        Recipe: Crunchy Mexican Bean Bowl with Rice

        Crunchy Mexican Bean Bowl with Rice

        This vegetarian dish is easy to make and so comforting on a cold Winter’s night. The beans are delightfully spicy and are topped with a satisfying, crunchy freshness. Enjoy!
        Prep Time10 mins
        Active Time25 mins
        Total Time35 mins
        Course: Main Course
        Cuisine: Mexican
        Yield: 4 people
        Calories: 800kcal
        Author: Heather Parry

        Materials

        For the beans

        • 3 tablespoon vegetable oil
        • 1/2 red onion diced
        • 1 carrot peeled and grated
        • 1 red/yellow pepper roughly chopped
        • 1 clove garlic minced
        • 1-2 fresh red or green chilli finely chopped (optional)
        • 1 teaspoon ground cumin
        • 1/2 teaspoon ground coriander
        • 1/2 teaspoon cayenne pepper
        • 2 teaspoon smoked paprika
        • 1 teaspoon dried oregano
        • 1 400g tin red kidney beans drained and rinsed
        • 1 400g tin chopped tomatoes
        • 2 tablespoon tomato paste
        • 1 cup water
        • 2 tablespoon fresh coriander chopped
        • 1/2 teaspoon salt or more to taste

        For the rice

        • 1 cup uncooked basmati rice
        • 1 1/2 cups water

        For the toppings:

        • 1 cup red cabbage finely sliced
        • 1 tablespoon apple cider vinegar
        • 1 tablespoon olive oil
        • 1/4 tsp salt
        • 1 ripe avocado cubed
        • 4 tablespoons smooth cottage cheese optional
        • 4 tablespoons mature cheddar grated (optional)
        • 1 handful fresh coriander picked

        Instructions

        Steps

        • In a medium pot, add onions and vegetable oil. Fry on a medium heat until the onions start to get soft and translucent.
          2. Add the carrot, pepper, garlic, chilli and spices. Let this cook for 3 minutes or until everything starts to soften.
          3. Add the kidney beans, tinned tomatoes, tomato paste, water and coriander. Bring the pot to boil then turn down to a low-medium heat and simmer for 15-20 minutes, or until the water has been absorbed and all the flavours are coming together. Check the seasoning, add more salt if needed.
          4. While the beans are cooking, start the rice. Place the rice and water in a medium pot and bring to a simmer. Cover with a tight lid and turn down to a low heat, cook for 12 minutes and do not remove the lid. Check to see if all the water has been absorbed then remove from heat and leave for 5 minutes.
          5. Prepare the toppings. Dress the red cabbage with apple cider vinegar, olive oil and salt. Let this sit for 5 minutes to marinate.
          6. Divide the rice and beans between four bowls and top with a little red cabbage, avocado, cheddar, a dollop of cottage cheese and a few sprigs of coriander.

        Notes

        Swap basmati rice for brown rice if you prefer. Instead of serving the beans with rice, use them as a filling in a tortilla along with all the toppings. Make it vegan by leaving off the cheddar and cottage cheese.
        Heather Parry

        Heather Parry

        Chef

        Heather is a qualified Chef with years of experience. Her love for cooking started at a young age and is infectious! She loves to play in the kitchen with local ingredients, trying new and exciting flavours and textures. A meal can be simple comfort food or gourmet goodness, but what is most important is that it is delicious, and made with love.

        One Pan Balsamic Chicken and Veggies

        One Pan Balsamic Chicken and Veggies

        One Pan Balsamic Chicken and Veggies

        Say hello to one of the EASIEST dinners ever: ONE PAN Balsamic Chicken and Veggies. It’s low on prep time, has few ingredients, and is huge on flavor (while conveniently being super healthy)! There’s a 2-ingredient balsamic glaze which triples as first: a marinade, second: a sauce for cooking, and third: a dipping sauce. This is how I think every dinner should be made ?. Whisk two ingredients together and use that base three times.

        Servings

        4

        Calories:

        358

        Glycemic Index:

        38 (Low)

        Ready In:

        20 min

        Health Score:

        9/10

        Glycemic Load:

        6 (Low)

        About this Recipe

        By: Chelsea Lords

        Sweet Balsamic chicken and veggies made in one pan. A little bit of marinating time and then ten minute prep and twenty minute cooking time — this meal is efficient, healthy, and simple to make!

        Ingredients

        • 6 Tbsp balsamic vinegar
        • ½ cup zesty italian dressing
        • 450g chicken tenders
        • 2 heads broccoli
        • 120g baby carrots
        • 0.5 pint cherry tomatoes
        • 1 tsp Italian seasoning
        • 3 Tbsp olive oil
        • ½ tsp garlic powder
        • fresh parsley
        • 1 tsp salt
        • 1/2 tsp black pepper

        Knowit Nutrition

        In 1 serving:

        Step by Step Instructions

        Step 1

        Preheat the oven to 400 degrees F. Spray a large tray with nonstick spray (line with parchment paper if you tray isn’t already nonstick or the balsamic + Italian mixture will stick to it) and set aside.

         

        Step 2

        Whisk together the balsamic vinegar and zesty Italian dressing.

        Step 3

        Trim the tenderloins of fat and undesired parts. Alternatively cut the breasts into small 1/4-1/2 inch thick pieces (resemble the size of the tenders in the picture/video)

        Step 4

        Place 1/3 cup of the balsamic + Italian mixture in a large bag and add the chicken tenders. Coat and place in the fridge to marinate for at least 30 minutes and up to 6 hours.

        Step 5

        Serve taco mixture inside tortillas, topped with coriander, avocado and fresh squeezed lime.Chop the broccoli into small pieces. Slice the baby carrots in half.

        Step 6

        Place broccoli + carrots on the prepared tray with the cherry tomatoes (like your tomatoes LESS roasted? Toss in after 5-10 minutes of the broccoli and carrots being cooked. Otherwise they are ultra tender!), Italian seasoning, olive oil, garlic powder, and add some seasoned salt and pepper to taste.

          Step 7

          Roast the veggies for 10-15 minutes.

          Step 8

          Remove from the oven and flip around. Section the veggies to each side of the tray (see video) and place the chicken tenders (discard marinade) in the center. Brush 1/3 cup of the balsamic + Italian mixture over the chicken.

          Step 9
          Return to the oven and cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor the chicken so you don’t overcook it. The cooking time will largely vary based on the size of your chicken. See the last paragraph of text for more direction on how to cook this meal so everything is done at the same time.
          Step 10

          Serve the chicken and veggies with the remaining Balsamic + Italian mixture. Top with freshly chopped parsley if desired.

          Step 10

          Great served over rice or quinoa!

          Recipe: Corn, Black Bean and Avocado Tacos

          Recipe: Corn, Black Bean and Avocado Tacos

          Corn, Black Bean and Avocado Tacos

          Discover Cat’s take on plant-based tacos, whilst delving into Knowit’s nutritional analysis of them. Does this delicious rendition suit your dietary desires?

          Servings

          4

          Calories:

          580

          Ready In:

          20 min

          Health Score:

          9.3/10

          About this Recipe

          By: Kitschen Cat

          Veggie-loaded tacos with protein-filled black beans to make up for being meatless. A balanced, fibrous and tasty take on plant-based cooking.

          Ingredients

          • 2 Tbs olive oil
          • 2 cups frozen corn
          • 1 can black beans
          • 1 cup cherry tomatoes
          • 1 red onion
          • 8 small tortillas
          • 1 avocado
          • 1/4 cup coriander 
          • 1 lime
          • 1 tsp cumin
          • 1 tsp smoked paprika
          • 1 tsp salt
          • 1/2 tsp black pepper

          Knowit Nutrition

          In 1 serving:

          Step by Step Instructions

          Step 1

          In large skillet over medium-high heat, cook frozen corn in olive oil until thawed.

          Step 2

          Add finely chopped red onion and sauté for 3-4 minutes until onion begins to soften.

          Step 3

          Add beans, halved cherry tomatoes, cumin, paprika, salt, and pepper.

          Step 4

          Stir and cook for another 3-4 minutes until everything is heated through and tomatoes are starting to blister and wilt.

          Step 5

          Serve taco mixture inside tortillas, topped with coriander, avocado and fresh squeezed lime.