Pork Fried Cauliflower Rice with Pineapple

Pork Fried Cauliflower Rice with Pineapple

Satisfy your takeout craving with this easy, healthier recipe that features fresh pineapple and fresh ginger for loads of flavor, and cauliflower rice!

Ingredients:

  • 1 egg
  • 2 egg whites
  • 2 teaspoons canola oil
  • 1 pound pork tenderloin, cut into bite-size pieces
  • 1 tablespoon canola oil or olive oil
  • 1 cup chopped fresh pineapple
  • ½ cup thinly sliced carrot (1 medium)
  • ½ cup thinly bias-sliced celery (1 stalk)
  • ½ cup sliced green onions (4)
  • 2 teaspoons grated fresh ginger
  • 2 cloves garlic, minced
  • ½ cup frozen peas, thawed
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon snipped fresh cilantro

Preparation

  1. In a small bowl beat together egg and egg whites; set aside. In a very large skillet or wok heat the 2 teaspoons oil over medium-high heat. Add pork. Stir-fry 3 to 5 minutes or until pork is no longer pink. Remove pork from skillet; set aside.
  2. Add the 1 tablespoon oil to the skillet or wok. Add pineapple, carrot, celery, green onions, and ginger; stir-fry 3 to 4 minutes or until vegetables are tender. Add garlic; stir-fry 30 seconds more. Add egg mixture; let stand 5 to 10 seconds or until egg sets on bottom but remains runny on top. Add cauliflower rice. Turn and toss mixture continuously 1 minute. Stir in cooked pork, peas, soy sauce, and cilantro; heat through. Serve immediately.

 

Nutrition information: Serving size: 1½ cups Per serving: 386 calories; 11 g fat(2 g sat); 4 g fiber; 41 g carbohydrates; 31 g protein; 39 mcg folate; 144 mg cholesterol; 8 g sugars; 3,206 IU vitamin A; 26 mg vitamin C; 44 mg calcium; 2 mg iron; 546 mg sodium; 585 mg potassium

From: Diabetic Living Magazine

 

Roasted Cauliflower Rice

Save yourself a few hundred calories in your weeknight meals by getting to grips with low-carb, cauliflower rice.

Blitz - a food processer will give the best results. Remove the outer leaves from the cauliflower, cut it into quarters and remove most of the thick core, then cut each quarter into two or three chunks. You don’t want to overload the blender, or it will struggle to blitz the cauliflower, instead work with about half the cauliflower at a time. Blend for 30 seconds or so, until the cauliflower resembles fine rice, or couscous.  

Grate - If you don’t own a food processer, you can grate the raw cauliflower on the coarse side of the grater. You may find you’re left with a few bigger pieces, which will give the ‘rice’ a chunkier texture.

Roasting 
This is an awesome method for cooking cauliflower rice. Toss the rice with a drizzle of olive oil in a tray, then spread it out to a thin, even layer.  Roast the ‘rice’ at 400 degrees for 12 minutes, mixing it in the tray halfway through cooking. This method makes the ‘rice’ light, fluffy, and flavorful.

 

 

 

 

 



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