Simple Cauliflower Stir Fry Recipes

SIMPLE CAULIFLOWER STIR-FRY

Simple Cauliflower Stir-fry image

Make and share this Simple Cauliflower Stir-fry recipe from Food.com.

Provided by Hey Jude

Categories Lunch/Snacks

Time 25m

Yield 4 serving(s)

Number Of Ingredients 4

Ingredients

1 head cauliflower
salt
2 tablespoons peanut oil
2 teaspoons minced garlic

Steps:

Bring a large pot of water to boil.
Cut off and discard cauliflower leaves and cut out the core; cut the cauliflower into florets.
Add 1 tablespoon of salt to boiling water; bring back to a boil and add the cauliflower; stir gently as water comes back to a boil, boil for about 1 minute, or till cauliflower is tender but still firm; drain and set aside.
heat a large wok over high heat; add the oil and swirl to coat; add the garlic and stir-fry until it starts to turn golden, 15-20 seconds; add the cauliflower and stir-fry for 30 seconds to 1 minute; press it against the side of the wok to sear it but don't mash it.
Add 1/2 teaspoon of salt, stir-fry briefly and serve.

Nutrition Facts : Calories 97.7, Fat 6.9, SaturatedFat 1.2, Sodium 43.4, Carbohydrate 8.1, Fiber 3.6, Sugar 3.5, Protein 2.9

SPICY CAULIFLOWER STIR-FRY

Spicy Cauliflower Stir-Fry image

Provided by Ree Drummond : Food Network

Categories side-dish

Time 16m

Yield 4 servings

Number Of Ingredients 8

Ingredients

1 head cauliflower
2 teaspoons vegetable oil
2 cloves garlic, minced
2 tablespoons soy sauce
Juice of 1 lime (or a splash of rice wine vinegar)
2 green onions, sliced
1 tablespoon sriracha or other hot sauce, plus more if needed
Lime wedges, for serving

Steps:

Break up the cauliflower into large florets, then use your hands to break into very small florets.
Heat a large, heavy skillet over medium-high to high heat. Add the oil, then the cauliflower and garlic. Stir the cauliflower around in the pan, allowing it to get very brown in some parts. Cook for 3 minutes, then turn the heat to low.
Add the soy sauce, lime juice and most of the green onions, reserving the rest for serving. Stir and allow to cook for 1 minute, then add the sriracha and stir until incorporated. Add a little more sriracha if you want a deeper color and flavor.
Serve hot in a bowl. Sprinkle the remaining green onions on top and serve with lime wedges.

Nutrition Facts : Calories 66 calorie, Fat 3 grams, Sodium 801 milligrams, Carbohydrate 9 grams, Fiber 3 grams, Protein 4 grams, Sugar 3 grams

CAULIFLOWER "RICE" STIR-FRY

Cauliflower

This no-grain cauliflower dish is surprisingly hearty.

Provided by Martha Stewart

Categories Food & Cooking Quick & Easy Recipes

Number Of Ingredients 14

Ingredients

2 cups cauliflower florets
2 tablespoons coconut or extra-virgin olive oil, divided
1 sliced red onion, divided
4 minced cloves garlic, divided
Coarse salt
1/4 cup Cleansing Broth
1 tablespoon minced fresh ginger
1 thinly sliced small red chile
2 cups broccoli florets
1 julienned large carrot
1/2 diced (stemmed, seeded) red bell pepper
Juice of 1/2 lemon
2 tablespoons shelled pumpkin seeds
2 tablespoons fresh cilantro leaves

Steps:

Pulse cauliflower florets in a food processor until finely chopped.
Heat 1 tablespoon oil in a large skillet over medium heat. Add 1/2 sliced red onion and 2 minced cloves garlic and cook, stirring, until tender, about 6 minutes. Add cauliflower and season with coarse salt. Stir in Cleansing Broth and steam, covered, until broth has evaporated and cauliflower is tender, about 6 minutes. Transfer to a bowl and cover.
Wipe pan and heat 1 tablespoon oil over medium-high heat. Add 1/2 sliced red onion and cook, stirring, until tender, about 5 minutes. Add 2 minced cloves garlic, ginger, and chile and cook 1 minute. Add broccoli florets, carrot, and bell pepper and cook, stirring, until tender, about 5 minutes. Season with salt. Remove from heat and add lemon juice.
For each serving, top cauliflower with vegetables and sprinkle with 1 tablespoon pumpkin seeds and 1 tablespoon cilantro.

Nutrition Facts : Calories 300 g, Fat 20 g, Fiber 8 g, Protein 9 g, SaturatedFat 3 g, Sodium 283 g

CAULIFLOWER RICE STIR-FRY

Cauliflower Rice Stir-Fry image

This healthy alternative to fried rice is made with frozen cauliflower rice. Cracking an egg into it while it cooks increases protein and we like it. You can also add shrimp, pork or chicken. This recipe looks like a lot but our family of 3 can finish it.

Provided by Jenny Franken Duffy

Categories Fruits and Vegetables Vegetables Cauliflower Rice

Time 20m

Yield 3

Number Of Ingredients 6

Ingredients

2 tablespoons sesame oil
1 teaspoon minced garlic
1 teaspoon grated fresh ginger
2 (12 ounce) packages frozen riced cauliflower medley
4 tablespoons soy sauce
2 eggs, lightly beaten

Steps:

Heat sesame oil in a large nonstick skillet over medium heat. Add garlic and ginger and cook until fragrant, about 1 minute. Add riced cauliflower medley and cook, stirring frequently, until vegetables are tender-crisp, about 5 minutes. Stir in soy sauce and cook for 1 minute.
Move cauliflower mixture to one side of the skillet and pour eggs into the other side. Cook and stir until eggs are scrambled, about 3 minutes. Mix eggs and cauliflower mixture together and cook until heated through, about 1 minute.

Nutrition Facts : Calories 194.3 calories, Carbohydrate 13 g, Cholesterol 124 mg, Fat 12.4 g, Fiber 5.5 g, Protein 10.9 g, SaturatedFat 2.3 g, Sodium 1302.8 mg, Sugar 0.6 g

GARLIC CAULIFLOWER STIR-FRY

Garlic Cauliflower Stir-Fry image

Garlic and lemon-pepper give pleasant flavor to this special side dish while parsley adds a splash of color. It's a fun and innovative way to serve cauliflower.-Jesse & Anne Foust, Bluefield, West Virginia

Provided by Taste of Home

Categories Side Dishes

Time 30m

Yield 8 servings.

Number Of Ingredients 5

Ingredients

3 tablespoons butter
1 large head cauliflower (about 3 pounds), broken into florets
2 garlic cloves, minced
1 tablespoon minced fresh parsley or 1 teaspoon dried parsley flakes
1-1/2 teaspoons lemon-pepper seasoning

Steps:

In a skillet over medium heat, melt butter. Add cauliflower and garlic. Sprinkle with parsley and lemon-pepper. Cook and stir for 12-15 minutes or until lightly browned and tender.

Nutrition Facts :

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