Prep Time:25 minsTotal Time:25 minsServings:4Yield:6 cupsJump to Nutrition Facts
Prep Time:25 minsTotal Time:25 minsServings:4Yield:6 cups
Prep Time:25 mins
Prep Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:6 cups
Yield:
6 cups
Jump to Nutrition Facts
Jump to recipe
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey
Cook Mode(Keep screen awake)Ingredients¼cupsesame oil, divided2largeeggs, lightly beaten3cupsriced cauliflower (see Tip)1poundlarge shrimp (31-35 count), peeled and deveined3cupsbroccoli florets1mediumred bell pepper, thinly sliced (about 1 cup)3clovesgarlic, sliced3tablespoonsreduced-sodium soy sauce or tamari2tablespoonswater1tablespoonrice vinegar½teaspoonground pepper
Cook Mode(Keep screen awake)
Ingredients
¼cupsesame oil, divided
2largeeggs, lightly beaten
3cupsriced cauliflower (see Tip)
1poundlarge shrimp (31-35 count), peeled and deveined
3cupsbroccoli florets
1mediumred bell pepper, thinly sliced (about 1 cup)
3clovesgarlic, sliced
3tablespoonsreduced-sodium soy sauce or tamari
2tablespoonswater
1tablespoonrice vinegar
½teaspoonground 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.
Equipment
Frequently Asked Questions
Absolutely. You can use ground beef or steak, pork, boneless chicken or turkey. If it’s already cooked, add it in place of the shrimp in Step 4.
No. Cauliflower rice has a mild raw vegetable flavor, whereas brown rice is slightly nutty and white rice can be a little sweet, depending on the variety.
This recipe is loaded with cruciferous veggies—cauliflower and broccoli—both of which provide powerful plant compounds that may help protect against cancer and heart disease. Thered bell pepperadds to the broccoli’s contribution of vitamins C, K and A. Theshrimp provide lean proteinwith virtually no fat. And while high in cholesterol, eating shrimp has minimal—if any—effect on the amount of cholesterol in your body.
As long as you use tamari and not soy sauce, this recipe will be gluten-free. Soy sauce contains gluten but tamari and othersoy sauce substitutions, like coconut aminos and Bragg’s liquid aminos, are gluten-free.
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 according to theUSDA.
Wok or large skillet
Originally appeared: EatingWell.com, October 2019
Rate ItPrint
Nutrition Facts(per serving)309Calories17gFat10gCarbs30gProtein
Nutrition Facts(per serving)
- 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.
Carrie Myers, M.S.,
Jan Valdez,
andLinda Frahm
Linda Frahm
