Fried rice is a dish that is easy to cook and allows you to consume a variety of ingredients in abundance.

Today, I have prepared 'Cauliflower Egg Fried Rice' that takes both taste and health into consideration. Enjoy!

 

Diabetes diet in partnership with Gangnam Severance Hospital

Today's recommended recipe is here to be delivered!

 

Cauliflower egg fried rice

I reduced the amount of white rice and chopped up cauliflower to use as a rice substitute.

Cauliflower cut to the size of rice grains is low in carbohydrates and calories, and similar to white rice.

It has a good texture, making it good for managing blood sugar and weight.

 

What's different?

 

Cauliflower rice instead of white rice

Cauliflower, a cruciferous vegetable, is rich in the antioxidants beta-carotene and sulforaphane, which cleanse blood vessels and offer anticancer effects. 100g of cauliflower contains 26kcal and 4.6g (1%) of carbohydrates, making it low in calories and minimizing the burden on blood sugar levels. You can use pre-minced cauliflower products sold for fried rice, or purchase whole cauliflower and mince it yourself at home. When prepared according to the recipe, the taste and texture are similar to white rice. Due to its high dietary fiber content, it provides a longer-lasting feeling of fullness compared to the same amount of white rice. Dietary fiber also promotes bile production, which helps lower cholesterol levels in the body.

Eggs, a versatile ingredient

 

Eggs are a complete food containing a balanced variety of nutrients. They are rich in protein, which aids in muscle building, and contain various vitamins and minerals essential to the body. They contain Vitamin D, which boosts immunity; lecithin, which supports brain health; and carotenoids, which protect eyesight. While eggs are rich in various nutrients, they are relatively deficient in Vitamin C and dietary fiber. This deficiency can be compensated for by eating them with cauliflower, which is rich in Vitamin C and dietary fiber, as per the recipe.

 

Adding healthy sweetness with vegetables

 

Sautéing onions in oil according to the recipe brings out their characteristic sweetness. This sweetness is 50 to 70 times stronger than sugar. Quercetin and chromium in onions help regulate blood sugar and strengthen blood vessels. Green onions are also a vegetable that develops a subtle sweetness as they are cooked. Green onions are rich in allicin, which boosts immunity, and vitamin C, an antioxidant, helps prevent complications of diabetes.

 

 

Ingredients & Recipe (1 serving)

 

cauliflower 100g, rice 30g, egg 1 item, carrot 30g, onion 1/4 piece, green onion 10g,

olive oil 1 tablespoon, salt a little, pepper a little, soy sauce a little

 

1 Cut the cauliflower into small florets.

2 Pour water into a bowl, add 1 tablespoon of baking soda and 1 tablespoon of vinegar, soak the chopped cauliflower for about 10 minutes, then wash it thoroughly under running water and drain it in a sieve to remove excess water.

3 Put 2 into a hand blender and chop until it becomes the size of rice grains, then roast in a dry pan to remove moisture.

Tip You may use commercially available cauliflower rice products.

 

1 Lightly grease a frying pan, add the eggs, and scramble them, then transfer them to a bowl.

2 Chop the onion, carrot, and green onion into appropriate sizes for fried rice.

3 Drizzle olive oil in a pan, sauté the green onions first to make green onion oil, then add the onions and carrots and sauté.

4 Once the vegetables are cooked, add the rice and cauliflower rice, then add pepper, salt, and soy sauce, and stir-fry over high heat until fluffy.

5 Add the pre-made scrambled eggs from step 1 to step 4, mix well, and serve in a bowl.

Tip. You can add chopped various vegetables such as tomatoes and garlic according to your preference.