Are all fried rices the same? Cauliflower is the healthiest option.

Fried rice is a dish that is easy to cook and contains a variety of ingredients.

Today, I've prepared "Cauliflower Egg Fried Rice," a recipe that's both delicious and healthy. Enjoy!

 

Diabetic Diet with Gangnam Severance Hospital

Today's recommended recipe delivery has arrived!

 

Cauliflower Egg Fried Rice

I reduced the amount of white rice and used chopped cauliflower as a substitute for rice.

Cauliflower cut into rice-sized pieces is low in carbohydrates and calories, yet has a similar nutritional value to rice.

The texture is 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 help cleanse blood vessels and have anti-cancer effects. 100g of cauliflower has only 26kcal and 4.6g (1%) of carbohydrates, making it low in blood sugar and calorie intake. You can use cauliflower sold chopped for fried rice, or buy whole and chop it yourself at home. When prepared as directed, fried rice has a similar taste and texture to rice. Its high dietary fiber content keeps you feeling fuller longer than the same amount of rice. Dietary fiber also promotes bile production, which helps lower cholesterol levels.

Eggs, the all-rounder ingredient

 

Eggs are a complete food, rich in a variety of nutrients. They're rich in protein, which helps build muscle, and contain various essential vitamins and minerals. They also contain vitamin D, which boosts immunity, lecithin, which supports brain health, and carotenoids, which protect vision. While eggs are rich in various nutrients, they are relatively low in vitamin C and dietary fiber. However, you can compensate for this by pairing them with cauliflower, which is rich in vitamin C and dietary fiber, as per the recipe.

 

Add healthy sweetness with vegetables

 

Sauteing onions in oil according to the recipe brings out their unique sweetness, which is 50 to 70 times sweeter than sugar. Quercetin and chromium in onions help regulate blood sugar and strengthen blood vessels. Leeks are also a vegetable that develops a subtle sweetness the longer they are cooked. Leeks are rich in allicin, which boosts immunity, and the antioxidant vitamin C helps prevent diabetes complications.

 

 

Ingredients & Recipe (for 1 serving)

 

cauliflower 100g, rice 30g, egg 1 piece, carrot 30g, onion 1/4, 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, and soak the cut cauliflower for about 10 minutes. Then, rinse thoroughly in running water and drain in a sieve to remove moisture.

3 . Put 2 in a hand blender and chop until rice-sized, then fry in a dry pan to remove moisture.

Tip You can also use commercially available cauliflower rice products.

 

1 . Lightly oil a frying pan, scramble the eggs, and place them in a bowl.

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

3 . Put olive oil in a pan and fry the green onions first to release the green onion oil, then add the onions and carrots and fry.

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

5 . Add the scrambled eggs prepared in advance to 4, mix well, and place in a bowl.

Tip. Depending on your taste, you can add chopped vegetables such as tomatoes and garlic.