Recipe Makeover: Chinese Fried Rice

Okay, I’ll admit it: I love Chinese food. It is sooo tasty. All those flavors and textures and—let’s be real—is there anything better than eating the leftovers straight out of the carton for breakfast the next morning?

 

Except, Chinese takeout is, in general, loaded with sodium, MSG (monosodium gultamate is a food additive that has been linked to headaches and obesity) and fat. Which is why I don’t eat it all that much unless I cook it for myself. One of my new favorite dishes to make is cauliflower fried rice. I sub egg whites for eggs and use Braggs amino acids instead of soy sauce. I love scallops, which is how I served this dish, but you could also pair this with chicken breast steamed in parchment paper with ginger and garlic, shrimp or your favorite white fish.

 

 

CAULIFLOWER FRIED RICE WITH SCALLOPS

 

INGREDIENTS

Coconut oil cooking spray
1/2 cup egg whites
3-4 cloves garlic, thinly sliced
1 inch piece fresh ginger, peeled and chopped
4 scallions, tops trimmed, cut into 1/4 inch pieces
1 carrot, peeled and chopped
1 small package mushrooms of choice, roughly chopped
1 head of cauliflower, processed or chopped into rice-like pieces
Braggs amino acids
8-10 Day boat scallops (sometimes referred to as “dry” scallops)

 

DIRECTIONS

Coat a pan in coconut oil cooking spray and heat over medium high heat. Add egg whites and cook for 1-2 minutes until set. Scramble gently with a fork and transfer to a plate; set aside. Coat pan again in cooking spray. Add garlic, ginger, scallions and carrot and cook for 3-4 minutes, stirring occasionally  to prevent garlic from burning. Add mushrooms and continue to cook, 1-2 minutes more. Transfer to plate with eggs and set aside. Coat pan in cooking spray and add cauliflower. Cook until cauliflower is soft, about 4-5 minutes. Spray with Braggs amino acid to taste (start with 3-4 pumps). Add veggie and egg mixture back to the pan and combine. Set aside. In another pan coated with cooking oil, over medium high heat, carefully place scallops (season scallops lightly with salt before cooking) and cook 1-2 minutes until lightly browned and caramelized. Carefully flip each scallop and cook another 1-2 minutes. To serve, divide cauliflower rice into two portions and place 4 to 5 scallops on top. Top with a sprinkle of black sesame seeds, 1 tbsp rice wine vinegar and 1 tbsp toasted sesame oil if you are not following THE FORMULA or plan on using this as a treat meal.

 

 

 

A Quick and Hearty Breakfast Idea

As a natural foods chef, I love the change of the seasons because it brings a new variety of foods to the table. In the fall, as soon as the air picks up that telltale chill, I love starting my day with something warm and nourishing.

Eating right at breakfast time can be difficult. The options that are healthy can seem a bit monotonous at times and the ones that aren’t are often nutritionally equivalent to sugar-laden desserts. But there is a great solution—whole grain breakfast bowls.

There is so much more out there than just rolled oats, like steel cut oats, amaranth, farro, bulgur wheat, polenta and, my personal favorite, quinoa. Quinoa is naturally gluten free (good news for those with Celiac’s Disease or a gluten intolerance) and a complete plant-sourced protein packed with all 9 of the essential amino acids that your body requires. It’s also a good source of omega-3 fatty acids, fiber, vitamins and minerals.

The best part, however, is that you can make your quinoa sweet or savory. I like to make a batch of plain cooked quinoa (just water and salt) at the start of my week so it’s ready to be incorporated into any quick and nutritious meal I feel like whipping up. In addition to a hearty breakfast, try mixing it in salads, spooning it into soups or chili or crisping it up in a pan to give a nice crunch to any side dish.

Favorite Breakfast Quinoa

INGREDIENTS:

1 cup cooked quinoa
¾ cup milk of choice (I used a scant ¾ c of organic whole milk )
¼ tsp cinnamon
½ ripe banana slices

DIRECTIONS:

In a small saucepan over medium heat, add all ingredients. Bring to a simmer, stirring often, and cook until mixture is thickened (about 3-5 minutes more). Taste for sweetness and add your sweetener of choice. Pour into bowl and top with your toppings of choice.

Some great add-in ideas:
Fresh berries
Chopped apples
Toasted nuts
Pumpkin pie spice
Cocoa powder
1 tbsp nut butter

1929962_18352759065_204_nAnnalyce Loretto spent a decade as an international model before finding her calling as a natural food chef and culinary wellness educator. She loves sharing her passion for health supportive cooking and helps her clients achieve optimal health through whole, real foods. For more information and cooking ideas go to  www.thethoughtfulkitchen.com  and follow her on Instagram @the_thoughtful_kitchen

We Get Cooking for InStyle Magazine

Heather and Tatiana visited the kitchen studio of Time, Inc. to talk eating for nutrition—and pleasure—and the secrets to maintaining healthy weight-loss with InStyle’s executive editor Amy Synnott. Watch the video to learn how to make three easy recipes from The Model Trainer Method: The Dutch Baby Pancake; Shrimp Pasta Arrabbiata; and Turkey Zucchini Meatballs.