Baked Cauliflower Rice

Baked Cauliflower Rice is a delightful vegetarian dish that combines the nutty flavor of cauliflower with aromatic Chinese spices and vegetables. This healthy and satisfying meal is perfect for a quick weeknight dinner or a cozy lunch.

Ingredients

• Cauliflower - 400 grams, riced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Green onion - 2 stalks, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Egg - 1 large, beaten (optional for extra protein)
• Chopped cilantro - 2 tablespoons (for garnish)

Steps

1. Preheat your oven to 190°C (375°F).
2. In a large skillet, heat olive oil over medium heat. Add the minced garlic and ginger, and sauté for about 1 minute until fragrant.
3. Add the diced carrot and bell pepper to the skillet. Cook for about 5 minutes until they start to soften.
4. Stir in the riced cauliflower, soy sauce, sesame oil, salt, and black pepper. Cook for an additional 5-7 minutes until the cauliflower is tender but not mushy.
5. If using, push the vegetable mixture to one side of the skillet and pour the beaten egg into the other side. Scramble the egg until fully cooked, then mix it into the cauliflower rice.
6. Transfer the mixture into a greased baking dish and spread it evenly.
7. Bake in the preheated oven for about 20 minutes, until the top is slightly golden.
8. Remove from the oven and let it cool for a few minutes. Garnish with chopped green onions and cilantro before serving.

Nutrition

• Calories: 210
• Protein: 7 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins and minerals from cauliflower and vegetables.
• Low in calories and high in fiber, promoting digestive health.

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