Is there a more recognized American Chinese takeout dish than fried rice? I can’t think of one. Okay, well maybe Chow-Mein but today we’re talking rice.
Delicious, yes. Healthy, not so much. Sadly traditional fried rice is loaded with sodium and high-carbohydrate, insulin spiking white rice. Not exactly top of the menu for anyone wishing to drop a few pounds or clean up their diet. Which is sad business if you are like me and absolutely love the stuff.
“The next time you’re at a Chinese restaurant, back away from the fried rice … many dishes are loaded with sodium, oil and carbs,” says Jayne Hurley, a senior nutritionist for the Center for Science in the Public Interest. “Those dishes are basically three quarters of a day’s calories, and you’re just getting four or five cups of white rice with oil and a sprinkling of vegetables,” Hurley says. They’re especially dangerous because they’re often served alongside people’s main orders, she says, and deliver “not much more than a smattering of vegetables or protein from the meat.” Unhealthy Chinese Food Choices,
But all is not lost because in steps cauli-rice to the rescue. Cauli-rice is something I have been eating a lot of lately and am absolutely loving. If cauli-rice is unfamiliar to you, I am about to expand your healthy option horizons. What is it exactly? It is “rice”, made out of cauliflower. Or cauliflower grated to mimic rice in just about everyway.
Did you just close your eyes, sigh and shake your head in a skeptical fashion?
Okay, you may not believe it but I am asking you to trust me here and go with me on this … it looks, tastes and acts like rice; except for the fact that it doesn’t raise your blood sugar and spike your insulin. Really, it does. Still skeptical? Here, let me prove it to you.
Cauliflower Shrimp Fried Rice
- 1/2 large head of cauliflower, grated
- 1/4 cup low-sodium chicken broth or stock
- 1/4 tsp. garlic powder
- 1/4 tsp. onion powder
- 1 cup frozen peas
- 12 ounces shrimp, cooked, cleaned and chopped
- 6 ounces cubed lean ham
- 1 cup egg whites
- Sea salt and pepper to taste
- Scallions, chopped for garnish
Chop your shrimp into small pieces.
I thawed these pre-cooked and cleaned shrimp and then cut them into three pieces.
Use a box grater to grate raw cauliflower into “rice”.
It is a messy business but well worth it!
Sauté the cauli-rice in chicken broth for 3 to 5 minutes.
Add in the remaining ingredients, just to warm them, starting with the peas, then ham and shrimp and finally scrambling in the egg whites by making a well in the center of the rice and pouring them in. This will only take about another 5 minutes. Season to taste with sea salt and pepper.
Top with a sprinkling of chopped scallions and a splash or Bragg Liquid Aminos in place of soy sauce (it tastes the same and is far better for you) and you’ll have a healthy shrimp fried rice dish that you can fill up on – guilt free!
If you are following the THM lifestyle, you know it is not always easy to come up with truly satisfying “FP” (fuel pull) or even “E” (energizing) meals. This fried rice fits the bill perfectly. I am an “S” loving girl and this has become one of my absolute favorite meals for lunch or dinner.
If you want to make it a bit more hearty, you can fry it up in a few tablespoons of coconut oil and use whole eggs for a satisfying S meal.
My goal with this dish was to make it as “Chinese takeout” authentic as possible. Put skepticism aside, give it a try and let me know how I did.