Healthy Beefed-Up Cauliflower Fried Rice + 3 More Cauliflower Rice Recipes
1/5th of recipe (about 1 1/2 cups): 267 calories, 8.5g total fat (3g sat. fat), 603mg sodium, 19g carbs, 4g fiber, 9.5g sugars, 27g protein
Blue Plan (Freestyle™) SmartPoints® value 4*
Cook: 25 minutes
Marinate: 30 minutes
1/4 cup orange juice
2 tbsp. seeded and chopped jalapeño pepper (about 1 medium pepper)
2 tbsp. lime juice
1 1/2 tsp. chopped garlic
1 lb. sliced raw lean flank steak, cut into bite-sized pieces
1/4 tsp. salt
4 cups riced cauliflower or 5 cups roughly chopped cauliflower
3/4 cup (about 6 large) egg whites or fat-free liquid egg substitute
3 cups frozen stir-fry vegetables
1 cup chopped onion
1 tbsp. sesame oil
1 tsp. chopped garlic
1/4 cup thick teriyaki marinade or sauce
Optional topping: chopped scallions
In a large sealable container (or bag), mix all beef ingredients except steak and salt. Add steak, and stir to coat. Cover and let marinate in the fridge for 30 minutes.
Meanwhile, if starting with roughly chopped cauliflower, pulse in a blender until reduced to small rice-like pieces (working in batches).
Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg until fully cooked, 3 - 4 minutes, using a spatula to break it up into bite-sized pieces. Transfer to a large bowl.
Remove skillet from heat; clean, if needed. Re-spray and bring to medium-high heat. Drain and discard beef marinade, and add steak to the skillet. Sprinkle with salt. Cook and stir for 4 minutes, or until fully cooked. Transfer to the large bowl.
Remove skillet from heat, re-spray, and return to medium-high heat. Add frozen veggies and 1/4 cup water. Cover and cook for 3 minutes, or until thawed. Add riced cauliflower, onion, oil, and garlic. Cook and stir until veggies have mostly softened, 6 - 8 minutes.
Reduce heat to low. Add egg, steak, and teriyaki marinade/sauce. Cook and stir until hot and well mixed, about 2 minutes.
MAKES 5 SERVINGS
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