Are you looking for a low-carb alternative to one of our favorite dishes? Low-Carb Cauliflower Chofan (Fried Rice) doesn't lack in flavor and hits just the right spot.
Why we ❤️ it
Cauliflower was The Cinderella of Vegetables, but it has made a strong comeback lately as a favorite of the health-conscious and low-carb eaters. Cauli rice is now the darling of the internet. But Low-Carb Cauliflower Chofan (Fried Rice) is not the kind of recipe one would usually expect to find in a Dominican food blog. This dish is based on our traditional Chofán.
The newly-popular cauliflower
Cauliflower has made a spectacular comeback. Not that it ever went anywhere, but for a long time no one really paid much attention to it. Cauliflower made the occasional timid appearance as a humdrum side serving of cooked salad and only played the starring role, if it can be called that, in outmoded dishes like cauliflower cheese (of which we made a more modern version).
So, once maligned as stodgy and bland, cauliflower is now being lauded for its versatility. Who would ever have imagined it? It has re-emerged like Cinderella after a visit by the fairy godmother, almost to become the belle of the ball.
Cooking with cauliflower
Just to list a few examples, cauliflower works astonishingly well in soups, both hot and chilled. The texture lends itself well for creamy soups, especially when enhanced with a dollop of sour cream, and its subtle taste becomes an asset as it serves to highlight other flavors like aniseed or dill.
Cauliflower is absolutely sensational when roasted after being brushed with olive oil, sprinkled with sea salt and garnished with rosemary – a dish as easy as it is impressive. It is also fabulous in curries and battered and fried pakora or tempura-style, as well as in updated jazzed-up versions of the old aforementioned staple, cauliflower cheese.
At the same time, cauliflower is also gathering an impressive pace as a tasty, nutritious, low-carb, and high-fiber alternative to rice. According to some sources, it has less than one-fifth of the calories of white rice, so you can even allow yourself a more generous serving.
About this recipe
If you're looking for a lower-carb version of our popular fried-rice, you found it here. Not only have we substituted the rice for the lighter, less-carby brown rice, but we've halved the amount of rice by adding the low-carb favorite rice substitute: cauli-rice.
The recipe notes have instructions for making this a keto-friendly dish.
Recipe
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[Recipe] Low-Carb Cauliflower Chofan (Fried Rice)
Ingredients
- 1 cup brown rice
- 2 cups water
- 3 tablespoon vegetable oil, , divided
- 1 ½ pound supermarket rotisserie chicken, boned, skinned, and shredded
- 1 large carrot, , diced
- ½ head of broccoli, , just the florets
- 1 big white onion, , chopped
- 1 bell pepper, , chopped
- ½ cup of frozen peas
- ½ head of cauliflower, , grated (see notes)
- ¼ cup soy sauce (low-sodium), (or to taste)
Instructions
- Soak rice: Soak the brown rice in the two cups of water for an hour. Separate rice and remaining water and set both aside.
- Cook rice: Heat water in a small pot, add 1 tablespoon of oil and the rice, stir. Simmer over medium heat until all water has evaporated, stirring regularly. Lower heat to aminimum, cover the pot with a tight-fitting lid and simmer for 20 minutes. Stir and cover again. Simmer for another 5 minutes. Rice should be firm, but cooked-through (al dente).
- Assemble: Heat remaining oil over high heat in a 3 qt [3 lt] pot. Add chicken and brown, stirring to cook even. Add carrot and stir vigorously for half a minute. Add broccoli and stir for half a minute. Stir in onion, bell pepper and peas. Cook stirring until they are heated trough. Add rice and cook stirring until everything is mixed well. Stir in cauliflower and soy sauce to taste. Cook stirring until everything is heated through.
- Serve: Remove from the heat and serve immediately.
Tips and Notes
Nutrition
Nutritional information is calculated automatically based on ingredients listed. Please consult your doctor if you need precise nutrition information.
