Low-Calorie Cauliflower and Tofu Fried Rice
Low-Calorie Cauliflower and Tofu Fried Rice
Boost Your Appetite with a Healthy Diet! Cauliflower and Tofu Fried Rice Recipe
Introducing a nutritious and flavorful cauliflower and tofu fried rice recipe, perfect for those managing their weight or pursuing a healthy lifestyle. Enjoy a satisfying meal that’s high in fullness and low in calories!
Main Ingredients- 1 Cauliflower head (or frozen cauliflower florets)
- 1 block Tofu (firm or silken)
- 8 Shrimp (peeled and deveined, adjust to preference)
- 1/4 Bell Pepper (e.g., red, yellow for color)
- 2 Eggs
Cooking Instructions
Step 1
Prepare the cauliflower to resemble rice grains. If using fresh cauliflower, wash it thoroughly under running water, break it into small florets, or pulse it in a food processor until it has a rice-like consistency. Using frozen cauliflower florets can simplify this step.
Step 2
Drain excess water from the block of tofu by wrapping it in paper towels. Removing moisture is crucial for a non-clumpy, fluffy texture when stir-frying. Set aside after pressing.
Step 3
Thaw the frozen shrimp by rinsing under cold water or letting them sit at room temperature for a while. Pat them dry before use. If the shrimp are large, you can cut them in half.
Step 4
Finely dice the bell pepper, removing the seeds. This adds color and a nice crunch to the fried rice. Feel free to add other finely chopped vegetables you have on hand, such as carrots, onions, zucchini, or scallions, to enhance the nutrition and texture.
Step 5
Heat a non-stick pan over medium-high heat without oil. Add the pressed tofu and crumble it with a spatula as you stir-fry. The goal is to evaporate the moisture from the tofu, achieving a fluffy texture similar to rice. Continue cooking until no large clumps remain.
Step 6
Once the tofu is crumbly and has released most of its moisture, add the prepared minced cauliflower to the pan. Stir-fry them together, ensuring the cauliflower’s moisture also evaporates sufficiently.
Step 7
When the cauliflower and tofu mixture has a texture resembling fried rice grains with minimal moisture, transfer it to a separate bowl to cool slightly. This prevents sticking and helps maintain a good texture.
Step 8
In the same pan, add a very small amount of cooking oil and minced garlic. Sauté over low heat until fragrant, being careful not to burn the garlic. A gentle aroma should fill the air.
Step 9
Once the garlic is fragrant, add the shrimp and diced vegetables (like bell pepper) to the pan. Stir-fry until the shrimp turn pink and the vegetables are tender.
Step 10
When the shrimp and vegetables are cooked, return the stir-fried cauliflower and tofu mixture to the pan. Mix everything well and continue to stir-fry together.
Step 11
Create a space in the center of the pan and crack in the two eggs. Scramble the eggs until they are almost cooked, then break them up and mix them with the rest of the ingredients. This incorporates a soft, eggy element into the fried rice.
Step 12
Season with salt to your liking. You can also add a pinch of pepper for extra flavor. For a spicy kick, drizzle a little hot sauce or Tabasco sauce over the top before serving. Enjoy your healthy and delicious meal!
