Do you feel like you’re in a rut when it comes to planning low sodium, low potassium meals? Are you struggling to find ways to eat more veggies without going overboard on potassium? Well let me introduce you to one of my new favorite recipes: Low Sodium Cauliflower Fried Rice. (Seriously it is good! The photographer that helps me said she was happily munching away at it while snapping the photos!)
Substituting cauliflower rice for white rice and adding lots of veggies made this recipe a fun twist on a classic Asian dish.
Benefits of Cauliflower
You may have been told that “white foods” have little nutritional value. That’s not the case with this versatile veggie. Cauliflower is loaded with nutrients, like vitamin C and K, which help boost your immune system and promote bone health. It IS, however, low in potassium, which makes it a great option for those needing to watch their potassium intake. Take a look at the nutrients below!
Versatile!
You know what else I love about cauliflower? It’s versatile! Its mild flavor means you can pair it with almost anything you want. AND you can add a variety of herbs and spices to give it any dish amazing flavor! For the record, I personally am not a huge fan of raw cauliflower and only tolerate steamed cauliflower. But roasted cauliflower OR sauteed cauliflower are amazing!
Spice it up!
When I first tried this dish, I was looking for something different and fun – a new dish to add to my usual go-to meals. Sadly, my first attempt at this recipe was rather disappointing… it was bland, a little too soft, and honestly kind of boring. So I ramped it up with my sodium-cutting, flavor-busting strategies I always use:
Spices.
Adding lots of spices makes all the difference in the world. It can add excitement and uniqueness to the most simple ingredients. To my next batch, I added garlic, ginger, red pepper flakes and topped with green onions. I even (accidentally) used sesame oil infused with chile peppers, which gave it a little extra kick. It was amazing! When I served it to my family, it was gone within minutes.
Make It Your Own
And guess what? You don’t have to make this dish exactly like I did. If you’re not a big fan of cabbage, then add some low potassium bell peppers instead! If you want to make it even lower in potassium, sub the cauliflower for brown rice or use half of each. Whatever you decide, this dish will be a nutritious, flavorful addition to your menu this week.
Low Sodium Fried Rice
Ingredients
- 4 cups cauliflower rice frozen
- 2 cloves garlic pressed or minced
- 1 small yellow onion finely chopped (about 1 cup)
- 1/2 cup frozen peas
- 1/2 cup carrots cubed
- 1/2 cup purple cabbage shredded
- 2 eggs beaten
- 1 tablespoon sesame oil
- 2 tablespoons Coconut Aminos
- 1 tablespoon Rice Vinegar
- 1 tablespoon light brown sugar
- 1 tablespoon fresh ginger root
- Pinch red pepper flakes
Toppings (Optional):
- 3 stalks green onions chopped
- Orange zest
Instructions
- Heat a large wok (or skillet) over medium heat and drizzle in sesame oil. Add garlic, onion, peas, carrots, and cabbage and saute until tender, about 2 minutes.
- Meanwhile in a small bowl, whisk together Coconut Aminos, rice vinegar, brown sugar, ginger and red pepper flakes; set aside.
- Slide veggie mixture to one side of the wok and add in the beaten eggs, scrambling until cooked through and then incorporate with the veggies.
- Stir in cauliflower "rice" and pour the soy sauce mixture over top, mixing well. Cook for an additional 5-6 minutes, until cauliflower is soft and tender. Note, if you want to reduce the cooking time, you can thaw the rice before hand.
- Top with green onions and a little orange zest and enjoy!
Nutrition
Article Credit: Becca Bresemann, Texas A&M Dietetic Intern ’19
Reviewed: By Jessianna Saville, MS, RDN, CSR LDN
Recipe by Becca Bresemann and Jessianna Saville
I have been looking for some variety on my plate and this looks awesome. Definitely going to make this and it’s so pretty too!!!
Thank you
DD
It is really good Dana! Hope you enjoy!
Am I missing something? The directions call for adding the “ soy sauce mixture” over the cauliflower rice. Not only is there no direction on how to make this sauce, but soy sauce isn’t even listed in the ingredients. Should this be added with the sesame oil in the beginning? And if so, how much? Can you clarify this for me please? Also, wouldn’t bean sprouts and crunchy water chestnuts be great here?