What is rice free Fried Rice made of

Rice free Fried Rice is usually made with low carbon water ingredients such as chopped cauliflower, tofu, and broccoli instead of rice, which is suitable for people who control sugar or lose weight. The main raw materials include cauliflower, eggs, chicken breast, shrimp, carrots and other low calorie and high protein ingredients. The goal of healthy diet can be achieved by changing the carbon water structure of traditional Fried Rice.

1. Chopped cauliflower

Chopped cauliflower is the core substitute for rice free Fried Rice. Chopped cauliflower buds simulate the grain feeling of rice. Cauliflower is rich in vitamin C and dietary fiber, with only a quarter of the calories of rice. It can enhance satiety without affecting blood sugar fluctuations. It is recommended to blanch the water first to remove the astringent taste, and then squeeze out the water with gauze to avoid stir frying.

II. Old tofu

Crushed old tofu can increase the protein content and dense taste of rice free Fried Rice, with 8g high-quality protein per 100g. The soy isoflavones in tofu help regulate blood lipids, and when stir fried with diced shiitake mushrooms, they can absorb the freshness. Before use, it is necessary to use a heavy object to remove excess water to avoid the precipitation of moisture during cooking and affecting the shaping process.

Thirdly, the stem of broccoli

After being diced, the texture of broccoli stem is crisp and tender, providing a chewing sensation similar to brown rice. The dietary fiber content in the stem is twice that of the flower bud, containing anti-cancer substances such as sulforaphane. It is recommended to first peel off the outer layer of hard skin, chop it into small pieces, and mix it with chopped cauliflower in a ratio of 1:3 to maintain a layered taste.

Fourth, shiitake mushrooms

After being sliced, shiitake mushrooms have a texture similar to that of meat, and the fungal polysaccharides they contain can enhance immunity. The unique umami ingredient guanosine in mushrooms can reduce the use of seasoning and is suitable for pairing with shrimp. It is recommended to tear it into thin strips by hand and then cut it into pieces, as it is easier to absorb sauce than cutting with a knife.

5. Konjac Rice

Konjac rice is a natural meal replacement ingredient with zero carbohydrates, containing glucomannan that swells 30 times when exposed to water. It is necessary to soak in water in advance to remove the alkaline taste, and when stir frying, it should be added at the end to avoid excessive heating and hardening. gastrointestinal sensitive individuals should control their dosage to prevent discomfort caused by excessive intake of dietary fiber.

For making rice free Fried Rice, it is recommended to use a non stick pan to reduce the oil consumption. First stir fry the garlic powder, then add the protein ingredients, and finally add the chopped vegetables to stir fry quickly. Can be paired with spicy millet and cilantro to enhance flavor, but people with thyroid dysfunction should use cruciferous vegetables with caution. When replacing staple foods for a long time, attention should be paid to supplementing whole grains and potatoes to ensure the intake of B vitamins. After exercise, it is recommended to supplement healthy fats with appropriate amounts of nuts. It is best to consult a nutritionist for personalized adjustments before use by special populations.