Low Carb Veggie Fried Rice Bowl

Low Carb Veggie Fried Rice Bowl
Recipe Credit: . Photo Credit: Elaine Magee, MPH, RD.
Summary
This flavor-filled fried rice is a meal-in-one dish with a lean meat and mostly vegetables! “Riced” cauliflower is added instead of rice to keep this dish lower in carbs but in higher in fiber. You can use any leftover protein and vegetables you have on hand. You can make your own riced cauliflower in a food processor or by grating or mincing a head of cauliflower by hand. Or, look for riced cauliflower in the freezer or produce aisle.
  • Prep time
    10 min
  • Cook time
    5 min
  • Servings
    2 Servings
  • Serving size
    about 1 3/4 cups
Nutrition Facts

Nutrition Facts

2 Servings

  • Serving Size
    about 1 3/4 cups
  • Amount per serving Calories 250

  • Total Fat 12g
    • Saturated Fat 2.5g
    • Trans Fat 0g
  • Cholesterol 140mg
  • Sodium 410mg
  • Total Carbohydrate 11g
    • Dietary Fiber 4g
    • Total Sugars 6g
    • Added Sugars 1g
  • Protein 25g
  • Potassium 870mg
  • Phosphorus 310mg

Choices/Exchanges: 2 Nonstarchy vegetable, 3 Lean protein, 1 1/2 Fat

Ingredients

Ingredients

  • canola or other vegetable oil
    1 tbsp
  • diced cooked lean protein of your choice (such as chicken, pork, shrimp, tofu, etc)
    1 cup
  • chopped scallions or other onion
    3 tbsp
  • grated fresh ginger (or 1/8 tsp ground ginger)
    3/4 tsp
  • minced garlic
    1/2 tsp (about 1 clove)
  • assorted vegetables, chopped into bite-sized pieces (cooked or raw)
    1 1/2 cup
  • cauliflower "rice"
    1 1/2 cup
  • egg (beaten)
    1
  • teriyaki sauce
    1 tbsp
  • chopped fresh cilantro
    2 tbsp
Directions

Directions

  1. Heat a nonstick wok or large skillet over medium-high heat. Add the oil and after about 20 seconds, add diced protein, onions, ginger, garlic, assorted veggies and riced cauliflower, stirring often with spoon or spatula, for about 2 minutes.

  2. Reduce heat to medium and pull the mixture away from the center of the pan with a spatula and pour the beaten egg in the center. When it starts to cook, use a spatula to stir all of the fried rice ingredients together for about a minute to finish cooking the egg.

  3. Sprinkle teriyaki sauce and cilantro over the top and gently stir just to blend flavors (about 1 minute more). Taste and add more teriyaki sauce if desired. Divide into two bowls and serve!

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