Cauliflower Fried Rice

Sep 22, 2021 | Side Dish

October is Breast Cancer Awareness month; while no food or diet can prevent you from getting breast cancer, research has shown that eating a healthy diet and getting regular exercise can help reduce your chances for getting cancer and many other chronic diseases. Make sure to practice a healthy lifestyle each day.


Help Reduce Your Risk of Breast Cancer with these tips from the ACS 

·      Limit your intake of saturated fats. Eat more healthy fats, like fish, nuts and olive oil

·      Fill up on fiber: Eat plenty of Fruits and vegetables; strive for more than 5 cups per day. 

·      Watch your alcohol intake. Limit to no more than one drink per day for women. 

·      Eat foods high in omega-3 fatty acids such as fish, walnuts and flaxseed. 

·      Avoid trans fats, processed meats, and charred or smoked foods. 

·      Keep your body weight in a healthy range for your height and frame.

·      Exercise for at least 30 minutes, five times a week

·      If you are at or above the age of 40, be sure to have a mammogram one time per year and breast self-exam monthly. Prevention is the best medicine! 


A healthy weight also significantly contributes to health status. Seek a Registered Dietitian for a nutrition screening and assessment if you are at risk. For more information on cancer prevention and to learn about raising awareness, contact the American Cancer Society.

 Cauliflower Fried Rice 

A plant forward diet can have a profound impact on the status of your health and nutrition. This spin on traditional fried rice includes riced cauliflower as the base, helping you to meet your veggie needs for the day!  


Prep: 20 minutes 

Makes: 7 (1 cup) servings 



·      1 medium cauliflower head or 5 cups store prepared riced cauliflower 

·      1 tablespoons peanut or olive oil 

·      3 garlic cloves, minced

·      3 scallions, chopped

·      1 cup diced carrots, (about 2 carrots) 

·      ¼ cup light soy sauce 

·      1 cup frozen peas (thawed)

·      1 teaspoon toasted sesame oil

·      ¼ cup chopped walnuts, toasted 


1.     If using a cauliflower heat, break up cauliflower into small chunks. Place is a food processor and pulse until cauliflower resembles rice. 

2.     Heat a large skillet or wok over medium heat and add olive or peanut oil.

3.     Add garlic and sauté for about one minute. 

4.     Raise heat to high and add cauliflower, carrot and soy sauce. Stir-fry for about 4 minutes or until veggies are tender. 

5.     Stir in thawed peas and continue to cook for another minute. 

6.     Remove skillet from heat, stir in sesame oil, top with walnuts & scallions 


Nutrition Information:

103 calories; 10g carbohydrate; 8g fat; 3g protein; 658ng sodium; 2g fiber 

 Recipe by: Jacqueline Gomes, RDN, MBA 



Meet Your Dietitian

Jacqui portrait

Hi, I’m Jacqueline

I understand first hand how frustrating weight loss programs can be without the proper guidance. My goal is to help you change your mindset from restrictive dieting to one of freedom and confidence around food. I’d love to help you on your journey.


View Categories

Free Download

bowl of sliced oranges and applies
Get a Jump Start: Download My Free 3-day Meal Plan

Kick-start your weight loss plan with recipes, meal ideas + more!


Veggie Enchiladas

Veggie Enchiladas

Nothing says winter like cozy winter meals! Turn your favorite comfort foods into deliciously healthy meals with just a few modifications, for instance add in more veggies or switch out a higher fat ingredient for a lower fat ingredient. Need some ideas? ...

Cherry Flax Oat Muffins

Cherry Flax Oat Muffins

Cherry Flax Oat Muffins Celebrate Summer with Cherries! ‘Tis the season to… eat cherries! Summer is here and what a perfect time to take advantage of cherry season. This fruit only harvests from the beginning of June to mid-August! Make sure you get ‘em while they’re...

Low Calorie Zucchini Pizza Boats

Low Calorie Zucchini Pizza Boats

Low Calorie Zucchini Pizza Boats Craving pizza? Get ready for spring with these low cal Zucchini Pizza boats! These are so satisfying and delicious, you won't believe they are only 131 calories for 2 boats. Weight loss can be delicious when you incorporate volume...

Strawberry Protein Smoothie

Strawberry Protein Smoothie

Strawberry Protein Smoothie 1 Scoop Organic Plant Based protein powder1 cup sliced strawberries (frozen)¾ cup Silk Almond Milk (unsweetened)1 Tbsp chia seeds½ Tbsp Almond butter½ banana (frozen)4 ice cubesSliced fresh strawberries for topping if desired. Place all...

Pin It on Pinterest

Share This