I absolutely love HEALTHe Cafe in Thibodaux, LA! When it first opened, I was so excited to FINALLY have a place where I can get delicious healthy food at a great price.
I’m so excited to welcome Claire and John back for another amazing “Healthe” recipe. Claire, a registered dietitian, whipped up this cauliflower rice stir fry recipe to share with you all this month. I made this recipe tonight and I can say that this will be something I make for myself frequently! I absolutely loved it and I know you all will too.
Claire says, “This cauliflower “rice” stir fry recipe is great because it is super easy, fast and full of flavor! Riced cauliflower is a great alternative to grain rice if you are trying to lighten up a meal. One cup of cauliflower rice is about 30 calories, as compared with 1 cup of cooked brown rice which is 216 calories!*Disclaimer: I’m not knocking brown rice at all! Properly portioned grains are a very important asset to a well-balanced diet; this recipe is just a way to get more bang for your buck in terms of calories!*Cauliflower rice is also a great way to increase your daily vegetable intake! I used the frozen “riced” cauliflower in this recipe, but you can easily make your own by simply blending some raw cauliflower florets in a food processor until they are crumbled.Enjoy this with a side of baked fish (I made a Balsamic Glazed Salmon) or baked chicken breast. To make this dish totally plant-based, substitute the honey for brown sugar and add tofu (marinated in the sauce) or soy beans to increase the protein content. Before you decide to omit the raisins, let me just say that they really give the dish a nice balance of sweet and salty flavors; trust me, you won’t be disappointed! Also, the more fiber, the better, right? The almonds, sesame seeds and minimally-cooked carrots and bell pepper add a nice crunch too. Enjoy!”
Farmer’s market finds: bell pepper and carrots
Recipe: Cauliflower Rice Veggie Stir Fry
Serves 2
Ingredients
-1 tsp of canola oil (just enough to coat the pan)
-1 10 oz bag of frozen riced cauliflower, thawed
-3-4 small to medium sized carrots, peeled and cut into 1/4 inch cubes
-1 bell pepper, diced
-3 tbsp slivered or sliced almonds
-2 tbsp of raisins
-1 tsp of sesame seeds
-Half of an avocado
Sauce: (whisk all ingredients together in a bowl)
-2 tbsp balsamic vinegar
-2 tbsp reduced sodium soy sauce
-1/2 teaspoon of honey
-1/4 teaspoon powdered ginger
-1/4 teaspoon garlic powder
-1/4 teaspoon powdered ginger
-1/4 teaspoon garlic powder
Directions
-Heat oil in a large skillet and add riced cauliflower. Keep on medium high heat and stir frequently for 2-3 minutes or until cauliflower starts to soften.
-Add sauce and all remaining ingredients except for avocado and sesame seeds. Stir together on medium heat for a just few minutes or until vegetables are tender crisp (I cooked mine for just one minute because I like my vegetables crunchy!)
-Divide between two plates and top with sliced avocado, sesame seeds and a drizzle of soy sauce (optional)
-Enjoy the beautiful colors on your plate, and feel good about it!
*per serving 342 calories, 45 g carbohydrates, 12 g fiber, 14 g fat, 10 G protein*
Recipe by Claire Kopfler, RDN
