Name: Freezer Fried Cauliflower Rice & Brown Rice
Total time: 20 min
Ingredients: 2 tablespoons canola oil or vegetable oil, divided; 4 scallions, chopped; 1.5 cups frozen peas and carrots; 1 (10-oz.) package frozen riced cauliflower; 1 cup frozen cooked brown rice; .5 teaspoon ground ginger; .5 teaspoon garlic powder; 2 large eggs, lightly beaten; 1 tablespoon reduced-sodium soy sauce

Freezer Fried Cauliflower Rice & Brown Rice

Fried rice is a great way to use up odd vegetables in your fridge or freezer; feel free to riff on the ones used here. The trick is to cook them quickly—without thawing first—and keep things dry, so they don't get mushy.

Joyce Hendley, M.S.

Published on January 25, 2021

Freezer Fried Cauliflower Rice & Brown Rice — Photo: Brie Passano

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Diabetes Appropriate

Jump to Nutrition Facts

Ingredients

2 tablespoons canola oil or vegetable oil, divided
4 scallions, chopped
1 ½ cups frozen peas and carrots
1 (10-oz.) package frozen riced cauliflower
1 cup frozen cooked brown rice
½ teaspoon ground ginger
½ teaspoon garlic powder
2 large eggs, lightly beaten
1 tablespoon reduced-sodium soy sauce

Directions

Heat 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add scallions; stir-fry until softened, 3 to 5 minutes. Add peas and carrots; cook, stirring, for 1 minute. Stir in cauliflower. Continue stir-frying just until the vegetables are barely softened and the pan is mostly dry, 5 to 7 minutes.
Add the remaining 1 Tbsp. oil, rice, ginger, and garlic powder; stir to coat well. Cook, stirring, until the mixture is heated through, 3 to 4 minutes.
Push the rice-vegetable mixture to the sides of the pan and pour in eggs, stirring to scramble them until just set, then fold the eggs into the rest of the mixture. Stir in soy sauce and serve immediately.

Nutrition Facts (per serving)

241	Calories
10g	Fat
29g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 241
% Daily Value *
Total Carbohydrate 29g	11%
Dietary Fiber 4g	14%
Total Sugars 2g
Protein 9g	18%
Total Fat 10g	13%
Saturated Fat 1g	5%
Cholesterol 93mg	31%
Sodium 276mg	12%

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.