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Diabetes Bites - curated collection of recipes for type 1 & type 2 diabetes

A curated collection of recipes for type 1 and type 2 diabetes by a diabetes educator and nutritionist, complete with nutritional information.

Shrimp Cauliflower Fried Rice

Original Recipe: eating well

INGREDIENTS:

  • ¼ cup sesame oil, divided
  • 2 large eggs, lightly beaten
  • 3 cups riced cauliflower (see Tip)
  • 1 pound large shrimp (31-35 count), peeled and deveined
  • 3 cups broccoli florets
  • 1 medium red bell pepper, thinly sliced (about 1 cup)
  • 3 cloves garlic, sliced
  • 3 tablespoons reduced-sodium soy sauce or tamari
  • 2 tablespoons water
  • 1 tablespoon rice vinegar
  • ½ teaspoon ground pepper

DIRECTIONS:

  1. Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
  2. Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate.
  3. Add 2 teaspoons oil to the pan; heat over high heat. Add shrimp; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower.
  4. Add the remaining 2 tablespoons of oil to the pan; heat over high heat. Add broccoli, bell pepper and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp.

PRO-TIPS:

    • Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, pulse cauliflower florets in a food processor until broken down into rice-size granules.
    • One 1 1/2-pound head of cauliflower yields about 4 cups of cauliflower rice.
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