Chef's Quick Tip: Healthy fried rice

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NORWALK -

Kira Pantschenko, a nutritionist in Westport, shares how to make a healthier fried rice, which kids love, but often is not too healthy.

INGREDIENTS

1 medium head (about 24 oz) cauliflower, rinsed

1 tbsp sesame oil

2 large eggs

pinch salt

cooking spray

1/2 small onion, diced fine

1/2 cup frozen peas and carrots

2 garlic cloves, minced

3 tbsp soy sauce, or more to taste (Tamari for Gluten Free)

5 scallions, diced, whites and greens separated

DIRECTIONS

Remove the core and let the cauliflower dry completely.

Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower.

Combine eggs in a small bowl and beat with a fork. Season with salt.

Heat a large saute pan or wok over medium heat and spray with oil.

Add the eggs and cook, turning a few times until set; set aside.

Add the sesame oil and saute onions, scallion whites, peas and carrots and garlic about 3 to 4 minutes, or until soft.Raise the heat to medium-high.

Add the cauliflower "rice" to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.

Add the egg then remove from heat and mix in scallion greens.

For more information, click here.

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