This “Cauliflower Faux Fried Rice” side dish tastes like fried rice, even though the “grains” used are ground up cauliflower.
The taste is great, and it definitely qualifies as skinny food that you can serve yourself a heaping portion of — it’s only 133 calories / 2 Weight Watchers PointsPlus® per 1 cup (175g) serving.
The directions are designed for an Actifry™; you may be able to make it in another paddle-type air fryer or a regular frying pan (a regular frying pan may require much more cooking fat.)
Faux Fried Rice (Actifry)
- 1 tablespoon sesame oil
- 1 tablespoon peanut oil
- 4 tablespoons soy sauce
- 4 cloves garlic (minced)
- 1 tablespoon ginger (fresh, minced)
- 1/2 lemon (juiced)
- 1 cauliflower
- 1 can water chestnuts (225 g / 8 oz)
- 100 g peas (3/4 cup)
- 2 cans mushrooms (225 g / 8 oz tins)
- 125 ml egg substitute (1/2 cup / 4 oz)
- Put in the Actifry™ bowl all the ingredients up to and including the lemon juice.
- Peel the cauliflower head, wash it. Cut it into smallish florets; don't leave in large pieces. Place florets a few at a time into the bowl of a food processor and whiz them just until it is broken down to the size of rice or wheat grains. Empty that into the Actifry bowl, and repeat until you've processed all the cauliflower.
- Drain the can of water chestnuts, chop coarsely, add to Actifry.
- Turn Actifry on; cook for 20 minutes. After 20 minutes, add the peas and the drained mushrooms (optional at this stage: add some chopped fresh coriander or 1/2 teaspoon coriander paste from a tube.) Let cook for another 15 minutes. Meanwhile, in a frying pan sprayed lightly with cooking spray cook the 1/2 cup (125 ml) of egg substitute to make a solid omelette. Turn the omelette out onto a cutting board, chop it up. When the 15 minutes are up, add it to the rice mixture and cook for a final 5 minutes.
Don’t grind the cauliflower down till it’s the size of grains of sand, or your whole mixture will end up too moist at the end of cooking. Stop pulsing when it’s the size of quite large grains — rice or wheat berry size, etc. Leaving the cauliflower in large pieces would force you to grind most of it too fine to get the whole large piece ground; that’s why you need to cut it into smallish florets first.
For the peas, you can used canned or frozen.
For the egg substitute, you can use Egg Beaters, Egg Creations, etc, or egg whites from a carton.
Instead of the lemon juice, you could add a tablespoon of Ponzu Sauce if you have a bottle of it to hand.
Add the end, if you’re not worried about sodium, you can adjust taste with more soy sauce, etc.
Credit: This recipe was inspired by a similar one on the T-Fal™ Actifry site; we refined it to lighten the taste and the calories / weight watcher points.
There are 133 calories per 1 cup (175 g) serving.
In Weight Watchers® terms, there are 19 Weight Watchers® PointsPlus™ in the entire recipe; that’s 2 points per 1 cup (175 g) serving. Compare that to regular fried rice at up to 10 points per cup.
We used a low sodium soy sauce. You could add more soy sauce to the recipe to your taste without affecting the Weight Watchers point; just mind the sodium levels. This recipe should not require any added salt.
* Nutrition info provided by https://caloriecount.about.com
* PointsPlus™ calculated by hotairfrying.com. Not endorsed by Weight Watchers® International, Inc, which is the owner of the PointsPlus® registered trademark.
* Actifry™ is a registered trademark of SEB, France.
How well does the air fryer work with plain rice instead of cauliflower? Something like,
I don’t have an actifry yet, but was wondering if all the food comes out the same color? Or can you time placing food (ex. red bell peppers) inside in order for the colors to pop a bit more?!
Hot Air Frying
You definitely need time to put the food in. It’s not like a pressure cooker, where everything has to go in at once, and you seal it all in. Instead with an Actifry, many recipes will have you heat oil for 2 minutes, add onions cook for 10 minutes, then add remaining ingredients such as peppers, etc. As for white being as white as steamed rice? Probably, if you put only water in, but then because of the stirring motion you would get risotto instead of steamed rice. With the faux fried rice above, the goal actually was to have it come out brown and look like fried rice would: the brown comes from the soy sauce. But if you use it for something like a stir fry, you will get the different colours.
I just want to know how to cook regular rice in the Airfryer?
I am getting very frustrated with this cooker. Sorry I ever bought it.
Hot Air Frying
What model do you have. By cook rice, do you mean cook dried rice from scratch, or make fried rice?