20 Minute Cauliflower Rice Stir Fry
20 Minute Cauliflower Rice Stir Fry
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  • prep: 10 min
  • cook: 30 min
  • total: 40 min
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  • servings:
  • Summary

    This lightened up stir fry recipe incorporates healthy cauliflower instead of rice! Loaded with lots of veggies and topped with marinated tofu, this meal keeps you full for hours.

    Ingredients

    • 4 cups riced cauliflower
    • 1 cup carrot, julienned
    • 1/2 cup peas
    • 1 cup broccoli florets
    • 1 medium yellow onion, diced
    • 3 cloves garlic, minced
    • 1/4 cup tamari or soy sauce
    • 1/4 cup water
    • 1 1/2 tablespoons maple syrup or honey
    • 1 teaspoon red pepper flakes
    • 1/2 teaspoon ginger powder
    • 8 ounces extra firm tofu
    • 1 Tablespoon olive oil
    • 1/2 Tablespoon tamari or soy sauce
    • 1/2 Tablespoon hoisin
    • 1/2 Tablespoon maple syrup or honey
    • 1/2 teaspoon red pepper flakes

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 183 % Daily Value *
    • Total Fat: 7 g 11.17%
    • Saturated Fat: 1 g 4.84%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0.02%
    • Sodium: 1383 mg 57.63%
    • Calcium: 151 mg 15.06%
    • Potassium: 404 mg 11.56%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.35%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 19 g %
    • Dietary Fiber: 4 g 15.76%
    • Sugar: 11 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 10.89%
    • Vitamin C 131.39%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch0
    • Exchange - Vegetables2
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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