CAULIFLOWER FRIED RICE WITH TOFU RECIPE
Cauliflower Fried Rice with Tofu is a delicious and nutritious dish that replaces traditional rice with cauliflower rice for a low-carb and veggie-packed alternative. This recipe features stir-fried vegetables, protein-rich tofu, and a flavorful combination of soy sauce, garlic, and ginger. The cauliflower rice absorbs the savory flavors, resulting in a satisfying and healthy dish that can be enjoyed as a main course or a side dish. It’s a perfect choice for those following a plant-based or low-carb diet, or anyone looking for a lighter and nutrient-dense meal option.
INGREDIENTS
- 1 medium-sized cauliflower head, grated or processed into rice-like texture
- 200g firm tofu, cubed
- 1 cup mixed vegetables (carrots, peas, bell peppers, etc.), diced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon vegetable oil
- Salt and pepper to taste
- Fresh cilantro or green onions, chopped for garnish
INSTRUCTIONS
Heat vegetable oil in a large skillet or wok over medium heat. Add the tofu cubes and cook until they turn golden brown on all sides. Remove from the skillet and set aside.
In the same skillet, add the grated cauliflower and stir-fry for 4-5 minutes until it becomes slightly tender. Remove from the skillet and set aside.
Heat sesame oil in the skillet and add minced garlic and grated ginger. Sauté for a minute until fragrant.
Add the mixed vegetables to the skillet and stir-fry for 3-4 minutes until they are crisp-tender.
Return the cooked cauliflower rice to the skillet with the vegetables. Mix well to combine.
Add the cooked tofu cubes to the skillet.
Pour the low-sodium soy sauce over the mixture and stir-fry for an additional 2-3 minutes until everything is well combined and heated through.
Season with salt and pepper to taste.
Remove from heat and garnish with fresh cilantro or chopped green onions.
WEIGHT LOSS TIPS:
- Use minimal oil for cooking and opt for healthier oils like sesame or olive oil.
- Increase the vegetable-to-rice ratio for a more nutritious and filling meal.
- Choose low-sodium soy sauce to reduce sodium intake.
- Feel free to add more vegetables or swap them based on your preference.
- Control portion sizes to avoid overeating.
- Engage in regular physical activity to support your weight loss goals.Â
NUTRITION VALUE
- Calories: 250-300 kcal
- Protein: 15-18g
- Fat: 12-15g
- Carbohydrates: 20-25g
- Fiber: 8-10g
