Fried rice is a menu that is easy to prepare and allows for a rich intake of various ingredients.

Today, we prepared 'Cauliflower Egg Fried Rice' that considers both taste and health. Enjoy your meal!

Diabetes diet with Gangnam Severance Hospital

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Cauliflower Egg Fried Rice

Reduced the amount of white rice and chopped cauliflower to use as a rice substitute.

Cauliflower made into rice-sized grains is low in carbohydrates and calories, and similar to rice.

It is good for managing my blood sugar and weight through my appetite.

What's different?

Cauliflower rice instead of white rice

Cauliflower, a vegetable from the cruciferous family, is rich in antioxidants such as beta-carotene and sulforaphane, which help keep blood vessels clean and have anticancer effects. 100g of cauliflower contains only 26 kcal and 4.6g of carbohydrates (1%), making it low in calories and blood sugar impact. You can use pre-ground cauliflower products sold for fried rice or purchase whole cauliflower and grind it at home. When cooked as instructed for fried rice, it has a similar taste and texture to rice. Its high dietary fiber content provides longer-lasting satiety compared to the same amount of rice. Dietary fiber also promotes bile production, which helps lower cholesterol levels in the body.

Versatile ingredient: Egg

Eggs are a complete food that contains a variety of nutrients in balanced proportions. They are rich in protein, which helps with muscle formation, and also contain essential vitamins and minerals for the body. They include vitamin D to boost immunity, lecithin to support brain health, and carotenoid components to protect eyesight. Although eggs are rich in many nutrients, they are relatively low in vitamin C and dietary fiber. These can be supplemented by pairing them with cauliflower, which is rich in vitamin C and dietary fiber, prepared according to the recipe.

Add healthy sweetness with vegetables

If you sauté onions in oil according to the recipe, you can bring out the characteristic sweetness of onions. This sweetness is 50 to 70 times stronger than sugar. Quercetin and chromium in onions help regulate blood sugar levels and strengthen blood vessels. Green onions also develop a subtle sweetness the more they are cooked. Green onions are rich in allicin, which boosts immunity, and vitamin C, an antioxidant that prevents diabetic complications.

Ingredients & Recipe (per serving)

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

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

1. Cut the cauliflower into small, appropriate florets.

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

3. Put 2 into the hand blender and blend until the rice grain size is achieved, then dry roast in a dry pan to remove moisture.

Tip. You can use commercially available cauliflower rice products.

1. Lightly oil a frying pan, add the eggs, scramble them, and set aside in a bowl.

2. Onion, carrot, and green onion are chopped appropriately for fried rice.

3. Drizzle olive oil in a pan, sauté the green onions first to release their flavor, then add the onions and carrots and continue to sauté.

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

5. Add the scrambled eggs prepared in step 1 in advance to step 4, mix evenly, and serve in a bowl.

Tip. Depending on your preference, you can also finely chop and add various vegetables such as tomatoes and garlic.