Vegetable Stir-Fry with Cauliflower Rice

(Scot:  My blog has been hi-jacked by Tonya)

My husband loves rice and stir-fry…a lot.  In fact whenever it is his turn to cook dinner, it is pretty much a 50-50 chance we will be having something stir fried. His theory:  Chop it up, season it up, cook it up, put it on rice!

(Scot:  Yup!  My “trinity”:  hot oil, red pepper flakes and teriyaki sauce…yummmm)img_5267

I love cauliflower.  Raw, sauteed, roasted, it really doesn’t matter.  One of my favorite Indian appetizers is Gobi Aloo, which is breaded and roasted spicy cauliflower.  In fact, I could happily be a pescetarian and survive on beans, veggies, fruit, and fish.  

(Scot:  I grew up a presbyterian and love seafood but still crave meat…to Tonya’s credit she does recognize the benefits of portion control and practices healthier eating habits, hoping this thought process transfers to the family…)

img_5271I found this healthier alternative to traditional stir-fry, substituting rice with finely chopped cauliflower.  Scot was skeptical at first but this was a perfect blend of both.

(Scot:  Wait, what?  Cauliflower instead of rice?)

Yes, cauliflower instead of rice.  If you are clever, you might even be able to do the substitute without anyone knowing.  Delicious and nutritious!

(Scot:  Tonya didn’t really trick me…It was a really tasty dish and the cauliflower had basically the same texture as rice.  Chopped, seasoned and cooked in a wok with my “trinity”!!)

Vegetable Stir-Fry with Cauliflower Rice

  • Servings: 4-6
  • Difficulty: easy
  • Print

3 tbsp olive oil

1 small onion, diced

2-3 cloves garlic, chopped

1 head cauliflower, finely chopped (can be grated or pulsed in food processor)

¼ cup diced red pepper

1 bunch asparagus, trimmed and cut into 1-inch pieces

½ tsp red pepper flakes

Teriyaki sauce

Soy sauce

img_5283Heat olive oil (sesame oil can be substituted) over medium heat in large skillet or wok.  Add garlic and onion and cook over low/medium heat until onion is tender.  Increase heat slightly and add red pepper and asparagus, stirring constantly.  Lastly, add cauliflower and cook an additional 3-4 minutes or until vegetables are tender.  Season with teriyaki and/or soy sauce.

Add cooked shrimp or chicken if desired.


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