5.0 from 3 votes
Healthy Pineapple Cauliflower Fried Rice
This pineapple caulifloewr fried rice is light, healthy, and packed with umami flavor! Induldge this sweet and savory dish guilt-free!
Prep Time
30 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 4 servings
Calories: 112 kcal
Course:
Side Dish , Main Course
Cuisine:
Hawaiian
Ingredients
- 1 head cauliflower grated
- 1/2 teaspoon salt
- 3 eggs beaten
- 2 shallots minced
- 7 garlic cloves minced
- 1/2 teaspoon ginger grated
- 2 carrots finely diced
- 1 red bell pepper finely diced
- 1/3 cup frozen peas thawed & pat dry
- 1 cup pineapple* diced, pat dry
- 4 green onions finely sliced
- 2 teaspoons sesame seeds optional for garnish
Sauce:
- 1 1/2 tablespoons oyster sauce
- 1 tablespoon fish sauce
- 1 teaspoon fresh lime juice
Instructions
- In a paper towel-lined tray, spread cauliflower in an even layer. Sprinkle on salt and let it sit for 20 minutes to release moisture.
- Meanwhile, in a small bowl, combine sauce ingredients then set aside.
- Heat a wok or large skillet on medium-high heat. Add about a tablespoon of oil, then add eggs. Cook until eggs are set, then remove and set aside. Keep the pan on.
- Add a little more oil, then the shallots, garlic, ginger and cook until fragrant, about 30 seconds. Toss in carrots until slightly soft but still crunchy. Add in bell peppers and peas, cook for a couple more minutes until tender. Turn off the heat and cover until the cauliflower is ready.
- Pat dry cauliflower to remove any excess moisture.
- Reheat the wok or skillet on high heat. Add the cauliflower and combine with the vegetables. Spread them into an even layer and allow the cauliflower to toast for about a minute.
- Pour in the sauce and combine well. Cook for a couple of minutes until the cauliflower starts to soften but still has a bit of firmness. You don’t want to overcook it because you’ll get mushy cauliflower. Mix in eggs, pineapple, and green onions. Cook for another 10 seconds. Top with sesame seeds, if desired. Enjoy!
Cup of Yum
Notes
- Pineapple: You can use fresh or canned pineapple for this recipe. Either way, remember to pat dry the pineapple well since it retains a lot of moisture. The more moisture you have in the pan, the higher chance you have of boiling your cauliflower and getting mushy fried rice.
- Vegetables: I like using fresh vegetables instead of frozen vegetables for this recipe to eliminate as much moisture as possible. Too much moisture can lead to your cauliflower being boiled and mushy.
- Pineapple: You can use fresh or canned pineapple for this recipe. Either way, remember to pat dry the pineapple well since it retains a lot of moisture. The more moisture you have in the pan, the higher chance you have of boiling your cauliflower and getting mushy fried rice.
Nutrition Information
Serving
150g
Calories
112kcal
(6%)
Carbohydrates
14g
(5%)
Protein
7g
(14%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
123mg
(41%)
Sodium
1008mg
(42%)
Potassium
254mg
(7%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
490IU
(10%)
Vitamin C
34mg
(38%)
Calcium
68mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 112
% Daily Value*
| Serving | 150g | |
| Calories | 112kcal | 6% |
| Carbohydrates | 14g | 5% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 123mg | 41% |
| Sodium | 1008mg | 42% |
| Potassium | 254mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 490IU | 10% |
| Vitamin C | 34mg | 38% |
| Calcium | 68mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.