Wednesday, August 1, 2012

Low Carb Stir Fry

Pin It Did you know you can make cauliflower into rice??  I've been seeing recipes all over the Internet lately and have been itchin' to try it.  Not being very picky, I had no worries about trying it, but if you are worried about your rice tasting like "nasty" cauliflower...STOP.  No worries and no "nasty" cauliflower taste here.  The vibrant flavors of everything else in this dish are so strong you would never even know there was cauliflower in it!  I'm sure it would taste like cauliflower if you ate the rice plain, but really why wouldn't it? It's cauliflower!  With that being said you can use this rice in a ton of other recipes if you are not fond of soy sauce and are looking to get more veggies in your system or lower your carb intake.

1/2 head of Cauliflower
1 lb cubed Venison (or lean beef or chicken)
1/2 cup Red and/or green peppers, chopped
1 8oz can Water Chestnuts, drained
1/2 cup Mushrooms, sliced
1 cup Frozen spinach
1/4 cup Lite soy sauce
Garlic powder, onion powder, and cayenne pepper to taste

1. Cook the venison in a pan over medium heat until cooked through.
2. In the meantime, roughly chop the cauliflower and toss into a food processor (blender may work?).
3. Using the pulse button, chop the cauliflower until rice like.  Be careful not to turn the cauliflower into a puree!
4. Once the meat is cooked rinse and drain the extra fat from the pan and set meat aside in a bowl.
5. Add the cauliflower, peppers, water chestnuts, mushrooms, and spinach to the pan and stir together over medium heat.
6. Cook for 4-5 minutes before adding the soy sauce, garlic powder, onion powder, and cayenne pepper.
7. Stirring occasionally, cook for another 5-10 minutes until peppers are tender and mushrooms are soft.
8. Stir in the cubed meat and serve immediately!
Makes 4 servings.
Nutrition Facts:
Calories: 225
Total Fat: 3 g
     Sat. Fat: 1.1 g
     Poly. Fat: 0.2 g
     Mono. Fat: 0.5 g
Cholesterol: 88 mg
Sodium: 1140 mg (Yikes! If you are worried about your sodium intake you might want to scale back the amount of soy sauce in this recipe or only enjoy this once in awhile)
Potassium: 711.1 mg
Total Carbs: 6.9 mg
     Dietary Fiber: 2.1 g
     Sugars: 4.2 g
Protein: 36.8 g
Vitamin A: 13%
Vitamin C: 50.7%
Calcium: 4.4%
Iron: 27.8%


  1. Kara,
    I have been reading your blog for several months and I enjoy it! (It's also fun to keep up with former students!) I lost 30 pounds this summer by eating low-fat, very low-carb and no-sugar foods. I'm always looking for good food to make and I think this one looks like a real winner! Thanks for the great idea. I look forward to more yummy recipes from you!


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