Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Shellfish Recipes Healthy Shrimp Recipes Shrimp Cauliflower Fried Rice 4.4 (9) 8 Reviews Amp up your veggie servings with this healthy cauliflower fried rice for a quick low-carb dinner. By Robin Bashinsky Updated on September 19, 2022 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Prep Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 6 cups Nutrition Profile: Dairy-Free Healthy Aging Healthy Immunity High-Protein Low Carbohydrate Low-Calorie Nut-Free Jump to Nutrition Facts Tips for Perfect Shrimp Cauliflower Fried Rice This healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights. Here are tips for perfect shrimp cauliflower fried rice: Buy the Right-Size Shrimp The best way to buy shrimp is by the number needed to make 1 pound. For example, "31-35 count" means there will be 31 to 35 shrimp in a pound. If you're choosing loose shrimp piled on ice, make sure they were thawed that day—and you'll want to cook them the same day. Frozen bagged shrimp offer convenience; when you're ready to use them, thaw under cold running water. Cook in Stages Cauliflower rice, shrimp, broccoli, bell peppers and garlic are cooked in one wok or skillet in stages so that each element keeps its integrity in the finished dish instead of being all mushed together. It may seem fussy, but it's worth it and actually quite easy. Resist the urge to stir the cauliflower rice right away. Letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors. What Makes This Dish Low Carb? When you switch from long-grain white rice to cauliflower rice, you'll go from 45 grams of carbohydrates per cup to just 8 g per cup. That's a savings of 37 g of carbs. You'll also get 3 g more fiber when you choose cauliflower rice. Additional reporting by Jan Valdez Ingredients ¼ cup sesame oil, divided 2 large eggs, lightly beaten 3 cups riced cauliflower (see Tip) 1 pound large shrimp (31-35 count), peeled and deveined 3 cups broccoli florets 1 medium red bell pepper, thinly sliced (about 1 cup) 3 cloves garlic, sliced 3 tablespoons reduced-sodium soy sauce or tamari 2 tablespoons water 1 tablespoon rice vinegar ½ teaspoon ground pepper Directions Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces. Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate. Add 2 teaspoons oil to the pan; heat over high heat. Add shrimp; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower. Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, bell pepper and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp. Tip Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, pulse cauliflower florets in a food processor until broken down into rice-size granules. One 1 1/2-pound head of cauliflower yields about 4 cups of cauliflower rice. Equipment Wok or large skillet To make ahead Refrigerate in an airtight container for up to 3 days. Rate it Print Nutrition Facts (per serving) 309 Calories 17g Fat 10g Carbs 30g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 309 % Daily Value * Total Carbohydrate 10g 3% Dietary Fiber 4g 13% Total Sugars 4g Protein 30g 60% Total Fat 17g 22% Saturated Fat 3g 15% Cholesterol 276mg 92% Vitamin A 2666IU 53% Vitamin C 120mg 133% Folate 63mcg 16% Sodium 605mg 26% Calcium 137mg 11% Iron 2mg 12% Magnesium 65mg 15% Potassium 604mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved