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
7.8.1.2
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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/


Baba Ghanoush

I am a huge fan of Middle Eastern Food and Baba Ghanoush is on the top of my list. Not only is it healthy, it’s vegetarian and most diets. It is a great dip and a great spread. You can serve it very similar as you would Hummus but with less carbohydrates.

Some people add flat leaf parsley to the dip witch adds a little freshness to it. However, I love to add pomegranate seeds as they add a little sweetness. The flavor of the eggplant and then the pomegranate seed popping with a little sweetness is amazing.

You can serve with crackers or veggies to use as a vessel. I like to serve with zucchini or cucumber chips. They are perfectly round like a cracker, have very little flavor so the dip shines through. Serve this recipe at your next dinner party, your guests will thank you!

Baba Ghanoush

8

15 minPrep Time

50 minCook Time

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What you will need

  • 2 medium size eggplants
  • ¼ cup Tahini paste
  • 3 cloves garlic (minced)
  • 1/3 cup EVOO (additional for serving)
  • 1 teaspoon Kosher salt
  • ½ teaspoon cumin
  • Pomegranate seeds (for serving)

How to Make it

  1. Preheat oven to 450 degrees
  2. Line 2 baking sheets with parchment paper
  3. Cut eggplants in half (lengthwise) and brush flesh with EVOO and then place flesh side down on the baking sheet
  4. Place on the top rack of the oven and cook for about 30 – 35 minutes
  5. In a large bowl, add the tahini, garlic, salt and cumin and stir
  6. When eggplant is ready (skin will be looked wrinkled and when you touch should sink) remove from oven and let sit for about 15 minutes
  7. Place a strainer over another bowl and scoop all the flesh onto the strainer to remove as much water as possible
  8. Transfer to the bowl with tahini mixture, repeat until you have removed the flesh from all eggplants
  9. Stir everything together well and refrigerate for at least 2-4 hours
  10. Serve with a drizzle of EVOO and some Pomegranate seeds
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https://thediversifiedtable.blog/2018/09/24/baba-ghanoush-dip/


Pumpkin Waffles

Not many people can resist a waffle for breakfast. Unfortunately, most waffles are usually part of any diet. However, I’m here to tell you this pumpkin waffle recipe is! 

I started a 30-day Paleo challenge weeks ago and the item I miss the most is bread, so instead of cheating, I created this recipe. I did take a few other recipes and did a little experimenting and this is the final product. It is so good that I almost thought I was cheating.

This recipe made 3 large waffles and could have made 4 thinner waffles, so it depends on how much batter you pour into the waffle maker.  Since maple syrup and honey are just added sugar, I served them with a pineapple jam and a sweet potato butter that I make (recipes to come). You can also serve these waffles as a savory dish by removing the stevia. They can also be made as pancakes or mini blinis instead of a cracker.

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Waffle Iron 

Pumpkin Waffles

3-4

5 minPrep Time

15 minCook Time

20 minTotal Time

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What you will need

  • 1 cup Pumpkin Puree
  • 5 large eggs
  • 1/3 cup almond butter w/maple syrup
  • 3 tablespoons melted coconut oil
  • 1/2 cup coconut flour
  • 1/3 cup Stevia sugar
  • 2 tablespoons pumpkin spice
  • 1 teaspoon baking soda
  • 1 trespoon baking powder
  • 1 teaspoon vanilla extract
  • pinch of salt (kosher)
  • Coconut spray oil

How to Make it

  1. Preheat waffle iron
  2. In a medium bowl add the pumpkin puree, eggs, almond butter and coconut oil and stir until smooth
  3. Add the coconut flour, Stevia, pumpkin spice, baking soda, baking powder, vanilla and salt and continue to stir
  4. Spray coconut oil to waffle iron
  5. Ladle about a 1/2 cup of the batter onto the waffle maker and spread around (you can eyeball the batter and a little more if you want)
  6. As per the instructions of the waffle maker, cook until cooked through (usually takes about 3-4 minutes)

Nutrition

Calories

868 cal

Fat

55 g

Carbs

95 g

Protein

3 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/pumpkin-waffles-paleo/

Waffle Batter
Pumpkin Waffle with Sweet Potato Butter and Pineapple Jam

 


Cuban Mojo Roasted Chicken

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What is mojo?  Mojo is a sauce that has many variations, but I love Cuban mojo; after all, I AM Cuban! The actual definition of mojo magic power or a magic spell, which is what you will be under once you try it.

The Cuban variation has a base of garlic, citrus and olive oil. After that you can add some other ingredients like onions and cilantro. For the sake of keeping it simple, I only added cilantro and of course salt and pepper.

If you add the sauce to a blender or food processor it becomes creamy and you can use for almost everything. A typical use is to dunk your tostones or mariquitas. You can also make this sauce and keep in the refrigerator to use on other dishes.

 

Cuban Mojo Roasted Chicken

4

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What you will need

  • 4 Chicken leg quarters
  • 2 Lemons juiced
  • 2 Limes juiced
  • 1/2 cup Orange juice
  • 1/2 cup Olive oil
  • 6 cloves Garlic (minced)
  • 2 teaspoons Kosher salt
  • 1 teaspoon Pepper
  • 2 tablespoons Cilantro (chopped)

How to Make it

  1. Pre-heat the oven to 400 degrees
  2. In a medium bowl, add the orange juice, lemon juice, lime juice, olive oil and garlic, half of the salt and pepper and whisk together
  3. In a large baking pan, place the chicken quarters so they fit well together
  4. Pour 3/4 of the mojo mixture over the chicken
  5. Sprinkle the rest of the salt and pepper over the chicken and place in the middle rack of the oven
  6. Cook the chicken, uncovered, for 50 to 60 minutes, basting chicken every 20 minutes
  7. Add the cilantro to the remaining mojo and pour over finished chicken before serving
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https://thediversifiedtable.blog/2018/09/04/cuban-mojo-roasted-chicken/