Chef's Quick Tip: Healthy fried rice

Posted: Updated:
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.

  • Chef's Quick Tip: Healthy fried riceMore>>

  • News

    PHOTOS: Chef's Quick Tip

    PHOTOS: Chef's Quick Tip

    Monday, July 10 2017 11:02 AM EDT2017-07-10 15:02:46 GMT

    Here are the amazing dishes featured in Tina Redwine's Chef Quick Tips.

    Here are the amazing dishes featured in Tina Redwine's Chef Quick Tips.

sorry to interrupt
your first 20 are free
Access to News 12 is free for Optimum, Comcast®, Spectrum Networks® and Service ElectricSM customers.
Please enjoy 20 complimentary views of articles, photos, and videos during the next 30 days.
you have reached your 20 view limit
Access to News 12 is free for Optimum, Comcast®, Spectrum Networks® and Service ElectricSM customers.
Please login or create an account to continue enjoying News12.
Our sign-up page is undergoing maintenance and is not currently available. However, you will be given direct access to news12.com while we complete our upgrade.
When we are back up and running you will be prompted at that time to complete your sign in. Until then, enjoy the local news, weather, traffic and more that's "as local as local news gets."