Light Fried Rice


When you grow up in a town of 35,000, you don’t come to expect the greatest global cuisine.

Case in point: For as many years as I can remember, the local grocery store, Hy-Vee, was voted as the place with the best Chinese food during the newspaper’s yearly “best of” poll.

It’s hard to beat the price—you can get two entrees that come with a huge mound of fried rice, an egg roll and a fortune cookie for less than $6. But the nutrition? That, I think I might be able to compete with!


Case in point: A one cup serving of the side of  “plain fried rice” (meaning meatless) clocks in at 222 calories and 12 grams of fat. I’d estimate that you’d get at least three cups with the two entree meal mentioned above…I’ll let you do the math.


My lightened-up recipe still has all the traditional flavors and components of fried rice. The key: This version takes advantage of my recent cauliflower rice discovery to cut calories and boost fiber. There’s so much else going on in this mix that even those who say “nay” to cauliflower will be able to say “yay” to this dish.

Not to hate on Hy-Vee, but…

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The dish:


Light Fried Rice

Serves 2

  • 2 1/2 cups chopped cauliflower
  • 1/4 cup egg whites
  • 1 cup snap peas
  • 1/2 cup shredded carrots
  • 1/2 cup chopped onion
  • 1/2 cup matchstick slices of bell pepper
  • 1/2 teaspoon garlic powder
  • 2 tablespoons low-sodium soy sauce
  1. Pulse cauliflower in food processor until the consistency of rice (be careful not to over process and puree).
  2. Heat a medium non-stick saute pan over medium-high heat and lightly scramble egg whites. Remove eggs from pan.
  3. Add snap peas, carrots, onion and bell peppers to pan and stir. Top with garlic powder and cook for 5 minutes.
  4. Stir in cauliflower, eggs and soy sauce and lower heat to medium-low. Simmer for 10 minutes to cook off some of the moisture from the cauliflower and to allow the flavors to combine.

Nutrition information per serving: 105 calories, .5 g fat, 6 g fiber, 9 g protein, 674 mg sodium, 91% vitamin A, 100% vitamin C

Toss in some meat, tofu or edamame and eat the whole batch for a meal, or serve alongside a tasty entree! A few options that I’m anxious to try:

What is your favorite non-American cuisine? Are there any recipes from that area that you’d like to see healthified?

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  1. Cauliflower is a MIRACLE!!!!!! You and I are so in sync! ;) I RICED Cauliflower for my PIZZA on my blog today! :) I think I am going to be eating a lot more cauliflower these days!!

    • Cauliflower crust pizza sounds amazing, GiGi! I’m off to check out your tasty creation right now. :) Great minds think alike!

  2. This sounds so good! I’ll definitely be trying it in the future!

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