Healthy Cooking with Kids: Cauliflower fried rice

soy sauce

🥗Healthier: tamari

💰Cheaper: coconut aminos

Tamari is gluten-free, while coconut aminos is a lower-sodium alternative.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is a cost-effective substitute.

eggs

🥗Healthier: tofu

💰Cheaper: chickpeas

Tofu provides protein for vegans, while chickpeas are a budget-friendly option.

green onions

🥗Healthier: chives

💰Cheaper: onions

Chives offer a similar flavor with fewer calories, while regular onions are more economical.

Wash hands before starting.

Use store-bought rice cauliflower or make it using a food processor with regular cauliflower.

Whisk eggs in a bowl and add a pinch of salt.

Heat the stovetop and spray the pan with cooking spray.

Scramble the eggs in the pan until just about set, then transfer to a plate.

Increase the heat to medium-high and add sesame oil to the pan.

Add diced onion, peas, carrots, and garlic to the pan; stir well.

Cook until the onions and garlic begin to soften.

Add rice cauliflower and 3 tablespoons of soy sauce; stir to combine.

Cook for about 5-6 minutes until the cauliflower rice is crispy on the outside and tender on the inside.

Add the scrambled eggs back into the pan and break them up while stirring.

Turn off the heat and sprinkle the green parts of the diced onions on top.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens