Healthy Pineapple Cauliflower Fried Rice
This pineapple caulifloewr fried rice is light, healthy, and packed with umami flavor! Induldge this sweet and savory dish guilt-free!
Servings: 4 servings
Calories: 112kcal
Ingredients
- 1 head cauliflower grated
- 1/2 teaspoon salt
- 3 eggs beaten
- 2 shallots minced
- 7 garlic cloves minced
- 1/2 teaspoon ginger grated
- 2 carrots finely diced
- 1 red bell pepper finely diced
- 1/3 cup frozen peas thawed & pat dry
- 1 cup pineapple* diced, pat dry
- 4 green onions finely sliced
- 2 teaspoons sesame seeds optional for garnish
Sauce:
- 1 1/2 tablespoons oyster sauce
- 1 tablespoon fish sauce
- 1 teaspoon fresh lime juice
Instructions
- In a paper towel-lined tray, spread cauliflower in an even layer. Sprinkle on salt and let it sit for 20 minutes to release moisture.
- Meanwhile, in a small bowl, combine sauce ingredients then set aside.
- Heat a wok or large skillet on medium-high heat. Add about a tablespoon of oil, then add eggs. Cook until eggs are set, then remove and set aside. Keep the pan on.
- Add a little more oil, then the shallots, garlic, ginger and cook until fragrant, about 30 seconds. Toss in carrots until slightly soft but still crunchy. Add in bell peppers and peas, cook for a couple more minutes until tender. Turn off the heat and cover until the cauliflower is ready.
- Pat dry cauliflower to remove any excess moisture.
- Reheat the wok or skillet on high heat. Add the cauliflower and combine with the vegetables. Spread them into an even layer and allow the cauliflower to toast for about a minute.
- Pour in the sauce and combine well. Cook for a couple of minutes until the cauliflower starts to soften but still has a bit of firmness. You don’t want to overcook it because you’ll get mushy cauliflower. Mix in eggs, pineapple, and green onions. Cook for another 10 seconds. Top with sesame seeds, if desired. Enjoy!
Notes
- Vegetables: I like using fresh vegetables instead of frozen vegetables for this recipe to eliminate as much moisture as possible. Too much moisture can lead to your cauliflower being boiled and mushy.
- Pineapple: You can use fresh or canned pineapple for this recipe. Either way, remember to pat dry the pineapple well since it retains a lot of moisture. The more moisture you have in the pan, the higher chance you have of boiling your cauliflower and getting mushy fried rice.
Nutrition
Serving: 150g | Calories: 112kcal | Carbohydrates: 14g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 123mg | Sodium: 1008mg | Potassium: 254mg | Fiber: 2g | Sugar: 6g | Vitamin A: 490IU | Vitamin C: 34mg | Calcium: 68mg | Iron: 2mg