Cauliflower Fried Rice

Who would think that Cauliflower could actually be made into fried rice? Well, I am here to tell you, it can and it is delicious. I think the biggest misconception about eating healthy is that you have to sacrifice flavor. With the number of options, there are with alternative ingredients, I am here to tell you that is just not true.

My husband and I lost a lot of weight in 2016-2017 and the hardest thing about that is maintaining. Why? Well because you automatically start thinking just a little bit won’t hurt and if you say that too many times, you end up right back where you started. However, if you entertain your taste buds with options that are tasty and healthy you won’t stray too far. This is one of those recipes.

I first attempted the recipe with fresh cauliflower and it was really good, but there is a lot more prepping to get the cauliflower ready. If you prefer to go the extra mile, go for it, but with this recipe, you don’t have to. The cauliflower that comes frozen and already states “cauliflower rice” is just as good and much less tedious.

Start with your mise en place (a French term for everything in its place) and prep all the veggies. I like to use classic flavors, mirepoix – carrots, celery & onion and then I also add garlic, ginger, and mushrooms (button and shitake). You want to chop the veggies equal in size so they cook evenly and so they are not much larger than the rice itself. You can certainly add any additional veggies you may want or swap out some as well.

In a large wok on medium-high heat, add some olive oil and then the veggies in this order – onions, celery, and carrots first. Let that cook for about 3 minutes stirring them around until the onion is translucent. Then add the garlic, ginger, and mushrooms and cook for another 2 minutes.

Add the cauliflower rice to the wok and stir so all the veggies are well incorporated with the rice. Lower the heat to medium. In a small bowl beat the eggs. Then make a well in the center of the wok and pour the eggs in. Stir them with a rubber spoon until they look like scrambled eggs. Once they are cooked, start mixing them into the rest of the rice until they are spread out evenly. If you don’t like eggs, you can skip them. **If you are adding protein to the meal, I would recommend you cook separately and then mix into the rice. The reason for this is time and temperature. If you have ever been to Hibachi, note that they cook everything in different piles and then blend together.

This is the point that I like to add my seasonings. Some people will add salt and pepper at the beginning, but I feel I can control the flavor better if I season at this point. Add all the seasonings, salt, pepper, onion powder, and garlic powder. Mix well and lower the heat to low. Add the butter and soy sauce, mix and you are ready to serve. Some people may want to add more soy sauce so I would place some on the table.

I served this meal with seared lemon pepper scallops and when everyone was done, this is what their plate looked like, which is what makes me the happiest.

Serves 6

Cauliflower Fried Rice

20 minPrep Time

20 minCook Time

40 minTotal Time

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What you will need

  • 1 Vidalia onion (medium dice)
  • 1 cup carrots (sliced in quarters - about 1 large or 2 small)
  • 1 cup celery (sliced in halves - about 1 large or 2 small)
  • 2 cloves garlic (minced)
  • 1 tablespoon ginger (minced)
  • 2 cups mushrooms (your choice, cut in half and sliced)
  • 24 ounces frozen cauliflower rice
  • 2 large eggs (beaten)
  • 3 table spoons olive oil
  • 1/2 tablespoons sesame oil
  • 4 table spoons soy sauce
  • 2 teaspoons kosher salt
  • 1 teaspoon pepper
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 2 tablespoons butter

How to Make it

  1. In a large wok on medium-high heat, add some olive oil and then the veggies in this order - onions, celery, and carrots first
  2. Let that cook for about 3 minutes stirring them around until the onion is translucent
  3. Then add the garlic, ginger, and mushrooms and cook for another 2 minutes
  4. Add the cauliflower rice to the wok and stir so all the veggies are well incorporated
  5. Lower the heat to medium
  6. Lower heat to medium
  7. Making a well in the center of the wok pour the eggs in and stir until scrambled
  8. Mix the eggs into the rice
  9. Add salt, pepper, onion powder, and garlic powder and mix again
  10. Lower the heat to low
  11. Add the butter, sesame oil and soy sauce mix again and serve

Nutrition

Calories

160 cal

Fat

12 g

Carbs

12 g

Protein

4 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
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https://thediversifiedtable.blog/2019/04/03/cauliflower-fried-rice/

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Asparagus & Mushroom Omelete

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This is a quick, delicious and healthy meal I came up with one morning on the first week of my 30-day challenge. I actually used the left over asparagus from another meal, along with some portobello mushrooms that I had in the refrigerator. I try to always have egg whites and eggs for quick breakfast ideas like these.

There are so many ways to make an omelet tasty and I not only try to use fresh ingredients, I also use spices and herbs.  This recipe’s start herb is rosemary to kick of the holiday season flavors.

I chose to serve the omelet with arugula as that is what I had in the refrigerator. But I also really enjoy greens as a side for my breakfast. I simply added a mixture of 1 part lemon juice, 1 part olive oil and a pinch of salt over the arugula. It is a great combination, trust me.

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Asparagus & Mushroom Omelete

1 Omlete

5 minPrep Time

15 minCook Time

20 minTotal Time

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What you will need

  • 1 cup egg whites
  • 1/3 cup cooked asparagus (cut)
  • 1/3 cup portobello mushrooms (sliced)
  • Olive oil spray
  • 1 teaspoon kosher salt
  • 1/2 teaspoon rosemary
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon peppper

How to Make it

  1. In a medium non-stick pan on medium high heat, add the spray
  2. Add the mushrooms and cook until browned
  3. Add the asparagus and cook for about another minute
  4. Add the egg whites, salt, pepper, rosemary and onion powder and stir well
  5. Let the egg cook well and then fold over one side
  6. Flip with a large spatula to the other side and cook a little more on the other side
  7. Serve with the arugula salad

Nutrition

Calories

140 cal

Carbs

4 g

Protein

28 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
7.8.1.2
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https://thediversifiedtable.blog/2018/09/24/asparagus-mushroom-omelete/


Arugula and Parmesan Salad with Lemon Vinaigrette

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Super simple salad that you can make to accompany any meal. The lemon vinaigrette is bright and tasty and meshes well with many other main dishes. I paired it with a burger and potatoes to put a little green on the plate.  I used pre-shredded Parmesan cheese but you can certainly take a block of the cheese and carve thin slices off for a bolder flavor.

This salad is such a simple flavor that you can actually use as a topping on a sandwich or burger as well. A great trick when serving a salad is to make sure that the lettuce portion is chilled in the refrigerator right before you toss all together.

Salads are great way to add a little layer to your meal and a great way to experiment on flavors. Take a cobb salad, who would think of adding all those flavors together and yet they work. Hove fun with salads, you might surprise yourself.

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MEAL PLAN

Arugula and Parmesan Salad with Lemon Vinaigrette

8

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What you will need

  • 16 ounces baby Arugula (washed and dried)
  • 1/2 cup Parmesan cheese
  • 3 ounces lemon juice (1-2 lemons juiced)
  • 3 ounces olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

How to Make it

  1. In a small mixing bowl add the lemon juice, olive oil, salt and pepper and whisk together until emulsified and looks almost creamy
  2. In a large bowl add the arugula and the Parmesan cheese then pour the dressing and toss
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https://thediversifiedtable.blog/2018/09/07/arugula-parmesan-salad-lemon-vinaigrette/


Turkey and Black Bean Burgers

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Who doesn’t like a good burger and who says that a good burger can’t be made out of turkey?  This was a very easy and yet very delicious recipe that you can make ahead of time and then cook up when you are ready to serve.  The burger is so tasty that my husband and I ate them without bread, since we are on a low carb diet, but I served my daughter in a delicious Sara Lee Artesano bun.

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I chose to cook these on the stove top and not the BBQ because I love the crust that it makes and more so the crust when the cheese gets crispy from dripping down the burger. Turkey meat is actually not that expensive so you can make these burgers for about 8 people for about $20 (meat, cheese and buns).  Since only 3 of us ate, I still have 5 burger left for tomorrow.

MEAL PLAN

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Turkey and Black Bean Burgers

8

20 minPrep Time

20 minCook Time

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What you will need

  • 3 pounds Ground Turkey (Family pack)
  • 2 packs Lipton Vegetable Soup Mix
  • 1 - 15 ounce can Black Beans (drained and rinsed)
  • 3 tablespoons plain bread crumbs
  • 1 tablespoon salt
  • 1/2 tablespoon pepper
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1/2 teaspoon chipotle
  • 8 sliced of Cheddar Cheese
  • 8 Sara Lee Artesano Burger Buns
  • 2 tablespoon olive oil

How to Make it

  1. In a large bowl, mix the turkey meat, black beans, vegetable soup mix, bread crumbs, salt, pepper, garlic powder, onion powder and chipotle and mix everything together
  2. Split the mixture into about 8 - 6 ounce balls and pat them into burger patties
  3. In a large saute pan on medium high heat, add the olive oil
  4. When the pan is ready, add the burgers 4 at a time and cook for about 4 minutes
  5. Flip the burger over and then add cheese and cook for another 4-5 minutes. (If you want to make sure the burgers are cooked through, cover the pan after you add the cheese)
  6. Remove the cooked burgers and repeat with the last 4 burgers
  7. Serve on the buns and ENJOY!
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Baked Potato Wedges

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French fries  are the quintessential pairing for a burger, but try changing it up by making baked potato wedges instead.  This was not only a quick recipe it was delicious. The shape of the potatoes and baking them at 425 degrees allowed the thicker parts to be soft and the thinner parts to be crispy, making them perfectly delicious.

Another plus with the cut of these potatoes is that you do not need to serve many of them and you only need 4 potatoes for 8 people.  This recipe is also a great idea to serve with breakfast, especially if there are left overs.

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MEAL PLAN

Baked Potato Wedges

8

10 minPrep Time

25 minCook Time

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What you will need

  • 4 Idaho potatoes
  • 4 tablespoons Olive Oil
  • 3 tablespoons Salt
  • 1 1/2 tablespoon Pepper

How to Make it

  1. Preheat the oven to 425 degrees
  2. Wash the potatoes and pat dry
  3. Cut into wedges - the best way is to cut in half, then each half in half and so on until you have the sizes you want
  4. Layer the potatoes on a baking sheet making sure they are side by side (you will need to sheets)
  5. Pour olive oil on them and sprinkle with salt and pepper
  6. Bake in the oven for about 25 minutes or until the edges start browning
  7. ENJOY!
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https://thediversifiedtable.blog/2018/09/07/easy-baked-potato-recipe/

 


Grilled Salmon

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Some people are intimidated by grilling fish and I’ll admit I was also. However, my husband bought a new grill and he loves to grill everything so after much encouragement, we finally tested this recipe on the grill. It was worth it because it was delicious and very healthy.

If you love salmon and are afraid to cook on the BBQ or don’t have a BBQ, check out my recipe, the perfectly seared salmon.

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Meal Plan

Grilled Salmon

4

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What you will need

  • 4 Salmon fillets (8 ounces each) skin on
  • Kosher Salt
  • Pepper
  • 1 lemon (halved)
  • Olive oil spray (for the BBQ)

How to Make it

  1. Prepare the salmon by seasoning both sides with salt and pepper
  2. Spray the BBQ with olive oil spray and set the temperature to medium high heat
  3. Place the salmon flesh side down and let it cook without touching until about 60 % cooked (about 6 minutes)
  4. Place the lemon halves on the BBQ flesh side down
  5. Flip over so skin side is down and cook until ready ( about 4 minutes)
  6. Take salmon and lemon off the heat
  7. Squeeze the lemon all over the salmon and let rest for about 5 minutes
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https://thediversifiedtable.blog/2018/09/04/grilled-salmon/


Buttered Potatoes

Butter potatoes

Having a hard time deciding what side dish to serve, look not further, this potato recipe will not only be a new family favorite, it won’t make you a slave in the kitchen.

I always love to experiment with potato recipes as there are so many different ways to give a new flavor. This recipe however, is a very classic flavor, butter and I added a little Italian flare to it with Oregano. No matter the ages of your family members, adults and children alike, they will all enjoy this flavor.

Another great thing about this recipe is that you can actually change it up tomorrow and turn it into a potato salad.  This is a win-win recipe!

As you can see from the photo, I served it with Grilled Salmon and Roasted Brussel Sprouts. See links to recipes below.

Meal Plan

Buttered Potatoes

6

10 minPrep Time

1 hrCook Time

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What you will need

  • 15 Red Potatoes (washed)
  • 1 stick of butter (8 ounces)
  • 1 teaspoon dry oregano
  • 2 tablespoons salt
  • 1/2 teaspoon pepper
  • 1 teaspoon garlic powder
  • 2 bay leaves

How to Make it

  1. In a large pot on high heat add potatoes and enough water to cover the potatoes
  2. Add the garlic powder, 1 tablespoon of salt and the bay leaves to the water
  3. Let the water boil the potatoes for about 45 minutes until you can put a tooth pick through one
  4. While the potatoes are boiling, let's make the butter sauce
  5. In a small sauce pan on low heat place the butter and let it melt
  6. Add the 1/2 tablespoon of salt, pepper and oregano and stir well
  7. Take the butter mixture off the heat until the potatoes are done
  8. Drain the potatoes and let cool to the touch (about 10 minutes)
  9. Cut the potatoes in half and then in thirds (you can certainly cut them differently if you desire)
  10. Place the potatoes back in the pot and then pour the butter sauce all over
  11. Stir the potatoes well so they are all coated with the mixture and taste
  12. If they need a little more salt, season now
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Roasted Brussel Sprouts glazed with White Balsamic Vinegar Glaze

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Brussel sprouts are not everyone’s favorites, but I can promise you that this recipe may make you a lover after all. My actual favorite part of this recipe are the loose leaves that end up really crispy and salty and oh so fun to eat.

This is an easy side dish and compliments many meals. Now that the holiday season is coming , there are many ways to experiment with this lovely vegetable and I plan to.  Until then, try this recipe and see what you think.

Meal Plan:

 

Roasted Brussel Sprouts glazed with White Balsamic Vinegar Glaze

4

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What you will need

  • 1 package of brussel sprouts (12 ounces)
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons White Balsamic Vinegar Glazed
  • 2 tablespoons Olive Oil

How to Make it

  1. Pre-heat oven to 400 degrees
  2. Cut the end off the brussel sprouts and then cut them in half and place in a large bowl
  3. Pour the olive oil, 1 teaspoon salt, garlic powder and pepper and stir well so that all the brussel sprouts are coated well
  4. Place the brussel sprouts in a baking sheet, large enough so there are none of them on top of the other
  5. Bake for about 35 - 40 minutes or until crispy and browned
  6. Sprinkle with remaining salt if needed
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https://thediversifiedtable.blog/2018/09/03/roasted-brussel-sprouts-glazed-with-white-balsamic-vinegar-glaze/


Really Good Fish Tacos

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Miami is a gold mine when looking for fish tacos. But for some reason, I have not been able to taste that one that has knocked me off my socks. This is one of the reasons I love to cook at home and experiment.  My husband is a boater and loves the water, so naturally the love of seafood goes hand-in-hand.  The start to a great fish taco is the star ingredient, the fish! You also need a good sauce, a great shell and some crunch. This recipe delivers on all of the above.  The fish is Corvina which is a white tender meat fish that resembles Sea Bass, it’s delicious. The great sauce is a homemade pico de gallo that is fresh and tangy and full of flavor. The shell can be soft or had, or even both and the crunch comes from the broccoli slaw. This is a must try recipe!

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Really Good Fish Tacos

6

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What you will need

  • 1.5 pounds Corvina Fish
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon smoked tumeric
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cinnamon sugar
  • Broccoli slaw (for crunch)
  • Soft and/or hard taco shells
  • Pico de gallo:
  • 1/2 cup grape tomatoes (cut in half and then in 3's)
  • 1/2 cup cucumber (diced small)
  • 2 shallots (cut in half and then sliced thin)
  • 1 lime (juiced)
  • 2 tablespoons cilantro (chopped)
  • 1 teaspoon salt
  • 1/2 teaspoon pepper

How to Make it

  1. Mix all the cumin, paprika, tumeric, salt, pepper, onion powder, garlic powder and cinnamon sugar in a small bowl
  2. Season the Corvina well on both sides
  3. On a non-stick pan on medium heat add the olive oil and sear the fish on both sides until well cooked (about 3-5 minutes on each side, depending on thickness)
  4. Remove fish from pan and cut into chuncks
  5. Assemble taco with the pico de gallo and the slaw (you can also top with hot sauce, avocado, sour cream, cheese, and anything else you like)
  6. Pico De Gallo:
  7. Add the tomatoes, cucumber, shallots, cilantro, salt, pepper and lime juice in a medium size bowl and mix well
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