Spring Veggie Cauliflower Fried Rice with Scrambled Tofu

standard March 16, 2016 1 response

Spring Veggie Cauliflower Fried Rice with Scrambled Tofu | Neat & Nutritious

The cauliflower rice craze has always struck me as a little odd. Rice is our friend. Carbs are good. They give us necessary energy to function everyday. So why replace rice with cauliflower? Wouldn’t it lack the satiety, the depth of flavors and fullness that hearty brown rice provides to this classic dish. Then I finally tried it. And, oh, is it good. You can eat so much more! And it’s not mushy and bland at all. Rather, its full of depth of flavor since cauliflower soaks up all the tamari and sesame oil. You get a hearty, rich dish with less sodium, more veggies, and plenty of carb-rich goodness.

Cauliflower Fried Rice with Scrambled Tofu | Neat & Nutritious

Spring Veggie Cauliflower Fried Rice with Scrambled Tofu

Yield: Serves 4

Calories per serving: 213 kcal

Spring Veggie Cauliflower Fried Rice with Scrambled Tofu

Packed with spring veggies and scrambled tofu, this version of traditional fried rice is packed with flavor, without the heaviness of rice.

Ingredients

  • 1 block extra firm tofu
  • 1 T coconut oil, divided
  • 1 tsp turmeric
  • 1 T nutritional yeast
  • 1 c broccoli, diced
  • 1 c mushrooms, diced
  • 1/2 c carrots, chopped
  • 1/2 c snap peas, diced
  • 1 small head cauliflower, diced in small florets
  • 1/4 c tamari, or soy sauce
  • 1 tsp toasted sesame oil
  • 1 T green onion (optional)
  • 1/4 c cilantro, chopped (optional)
  • 2 T peanuts (optional)

Instructions

  1. Open tofu package, drain liquid, and pat tofu dry. Slice into 8 equal slices and lay flat on a paper towel on a cutting board. Place another paper towel and cutting board on top of tofu. Stack a handful of heavy cookbooks on top and press for 15-20 minutes.
  2. Heat 1/2 T oil in a nonstick or cast-iron skillet. Crumble tofu and stir frequently to heat through. Add turmeric and nutritional yeast and combine. Remove tofu from pan and set aside.
  3. Add remaining oil to pan. Add broccoli, carrots, and peas and quick stir fry until just cooked but still firm.
  4. Process cauliflower in food processor until it becomes consistency of rice. Add to hot skillet with veggies.
  5. Add tamari and stir to combine. Saute on low until cauliflower is just tender.
  6. Drizzle with toasted sesame oil, and (optional) green onion, cilantro, and peanuts. Serve hot.
http://www.neatandnutritious.com/spring-veggie-cauliflower-fried-rice-with-scrambled-tofu/

Nutrition:

Per serving: 213 kcal, 23 g carbs, 6 g fat, 19 g protein, 766 mg sodium, 8 g sugar

Cauliflower Fried Rice with Scrambled Tofu | Neat & Nutritious

1 response

  • sandy

    This looks so good and can’t wait to try it. I especially appreciate the carb content amount as am on low carb diet for diabetes control. Many thanks, Sandy

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