Cook with Madison Chock and Evan Bates: Cauliflower Fried Rice

Olympians Madison Chock and Evan Bates took over the kitchen to show off their cooking skills on our Facebook! They cooked a delicious cauliflower fried rice from a recipe by a Chinese tennis player, brought to them by USOC dietitian Susie Parker-Simmons. Try it yourself with the recipe below.

chock and bates

CAULIFLOWER FRIED RICE

(China Recipe by Shuai Peng)

Ingredients:

  • ½ tbsp olive or sesame oil
  • ½ cup onion, diced
  • 4 garlic cloves or 1 tsp garlic minced
  • 3 scallions, whites and greens separated
  • 3 cups of grated or finally chopped raw cauliflower
  • ½ cup of snow or snap peas
  • ½ cup of carrot thinly sliced
  • ¼ cup of broccoli
  • ½ cup of bean sprouts
  • 1 cup of cabbage chopped
  • ½ cup of water chestnuts
  • 2 eggs or 4 egg whites scrambled
  • 3 Tbsp of low sodium soy sauce
  • 2 cups of tofu, or skinless chicken breasts cubed
  • Extra oil, soy sauce and garlic for marinade.

Method:

  • In a bowl, marinate the protein in some soy sauce, garlic and oil
  • In a large saucepan/wok, saute the garlic, white portion of scallions and onions in oil on medium heat until the onions are soft and transparent (about 3 mins).
  • Add carrots, broccoli, cabbage and then when carrots begin to soften add peas, bean sprouts and water chestnuts.
  • Stir in scrambled eggs, cauliflower and soy sauce. Cook stirring frequently for 5-7 more minutes.
  • Cook the chicken in a small frying pan in a little extra oil. If using tofu you can miss this step.
  • Mix in the prepared protein of choice. Combined thoroughly.
  • Serve and garnish with the green portion of the scallions.

Nutrition Facts: (serves 4)
Calories = 232
Protein = 33g
Fats = 12g
Carbohydrates = 12g
Sodium = 547mg