When finely chopped, cauliflower looks and feels like rice. It soaks up the flavors of the vegetables, shrimp, and soy sauce in this healthier fried rice recipe. Adding extra cauliflower is also a smart way to stretch the dish and serve more people while cutting calories. A mix of brown rice and various vegetables makes this meal both nutritious and satisfying.

Tips for the cook: Freshly cooked rice is tender and breaks easily when stirred. For the best fried rice, use leftover rice stored in the fridge. To add new flavors and nutrients, try different types of whole-grain rice, such as red rice, black (forbidden) rice, or wild rice.

Yield: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 stalks of celery, sliced
• 1 ½ cups cauliflower, finely chopped
• 1 green bell pepper, cored and chopped
• 1 red bell pepper, cored and chopped
• 1 cup sugar snap peas
• 1 cup cooked brown rice
• 20 medium cooked shrimp, chopped
• 1 ½ tbsp reduced-sodium soy sauce
• ¼ tsp ground black pepper

Directions

1. Heat the olive oil in a wok or large skillet over medium-high heat. Add the garlic, onion, celery, and cauliflower. Cook for 2-3 minutes, until the vegetables begin to soften and brown. Add the bell peppers and cook 30 seconds more.
2. Stir in the sugar snap peas and the rice. Cook for 1-2 minutes more. Add the shrimp and cook for 1-2 minutes, just until heated through. Stir in the soy sauce and black pepper. Serve warm.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.