Chef's Quick Tip: Healthy fried rice
Kira Pantschenko, a nutritionist in Westport, shares how to make a healthier fried rice, which kids love, but often is not too healthy.
1 medium head (about 24 oz) cauliflower, rinsed
1 tbsp sesame oil
2 large eggs
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
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.
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