Try this stir-fry dish for dinner this week (or lunch), ready in about 30 minutes. Our Cauliflower Rice Stir-Fry with Shrimp is good for you, without sacrificing any flavors. Grab the recipe down below. This shop has been compensated by Inmar Intelligence and its advertiser. All opinions are mine alone. #HeartHealthyMazola
Cauliflower Rice Stir-Fry With Shrimp
Preparing healthier food options shouldn’t be a struggle, and if anything using less is often more. For instance, cooking with Mazola® Corn Oil is an excellent place to start any recipe off in the right direction. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, visit Mazola.com.
Our Cauliflower Rice Stir-Fry recipe can be made in a wok or a large skillet. This recipe uses cauliflower rice, zucchini, baby spinach, garlic, peanuts, green onions, red peppers, and red onions. This meal can also be made with or without meat. You can also use seafood like shrimp, scallops, crab, and lobster. But first, we’re getting this flavor bomb started by adding one tablespoon of Mazola® Corn Oil!
When it comes to versatility, Mazola Corn Oil is an all-purpose and heart-healthy choice for your family. It can easily take on multiple jobs, from baking, grilling, sautéing, stir-frying, or mixing up quick marinades and savory dressing. How’s that for multitalented?
What You Will Need To Make Our Cauliflower Rice Stir-Fry
Cauliflower. One head of cauliflower will work, I can typically make 4-5 cups of cauliflower rice using only a single head of cauliflower. When choosing your cauliflower, pick one that doesn’t have dark specks or spots on it. Naturally, organic is best. Remove the stems and leaves and cut into smaller sections if you are using a food processor fitted with the grate option. Or cut the cauliflower if you are using a box grater, make sure to use the large holes on the box grater for best results.
Shrimp. When it comes to shrimp, I like using raw shrimp that have already been deveined, washed, and have the shell removed. But use whatever kind of shrimp you like the best. You can also use your favorite seafood like salmon, crab, or lobster. You can also go totally meatless if that’s your jam. I also used eggs in this recipe, but it’s 100% your call.
Veggies. When it comes to vegetables, go ahead and use whatever your family likes the best. You can also toss in chunks of canned pineapple and top with chopped peanuts.
Mazola® Corn Oil. When it comes to oil Mazola is a hearty-healthy choice for our family. And since heart problems are apart of my family history, I am doing what I can to make better food ingredients choices that not only taste good but are good for me as well.
Did You Know?
According to recent scientific studies, Mazola Corn Oil has:
a. Significantly more cholesterol-blocking plant sterols than other cooking oils – a whopping four times more than extra quality virgin olive oil and 1 1/2 times more than monounsaturated fat canola oil.
b. The American Heart Association advises replacing saturated fat, like that found in coconut oil, with polyunsaturated fat, like Mazola Corn Oil, to reduce the risk of cardiovascular disease by 30%.
c. And, as part of a lifestyle diet low in cholesterol and saturated fat, clinical studies have found plant sterols can assist in reducing the absorption of cholesterol in the gut.
Cauliflower Rice Stir-Fry
- 1 Cauliflower with the stems and leaves removed
- 4 tablespoons Mazola® Corn Oil divided
- 2 cloves of chopped garlic
- 1 cup zucchini chopped
- 1/2 cup red onion chopped
- 1/4 cup red bell peppers chopped
- 3 cups baby spinach
- 1/3 cup green onion
- 1/2 to 1 lb of uncooked shrimp
- 2-3 eggs
- freshly cracked black peppercorns (according to your taste)
- 3 tablespoons peanuts chopped (optional)
Seasonings for Cauliflower: sea salt, freshly cracked black peppercorns, (according to your taste), 1 tablespoon of soy sauce, 1 tablespoon of teriyaki sauce, 2 tablespoons of liquified aminos, and a dash or two of Worchestershire sauce.
- Rinse the cauliflower, trim off the stems and remove the green leaves
- I used a food processor fitted with the grating attachment, cut the cauliflower, so they’re small enough to fit through the opening, and process the cauliflower in three batches adding a tablespoon of cold water to each batch to prevent the cauliflower from sticking.
- Spoon the cauliflower into the center of large cheesecloth or paper towel fold the ends of the cheesecloth or paper towel over the cauliflower and squeeze out as much of the water as you can. You may have to do this several times to remove most of the moisture.
- Place a large skillet or wok over med-high heat and add a tablespoon of Mazola corn oil, when the oil is oil add the cauliflower rice and stir while cook for 5-8 minutes. Season the cauliflower rice with sea salt, freshly cracked black peppercorns, soy sauce, teriyaki sauce, liquified aminos, and a dash or two of Worchestershire sauce.
- Move the cauliflower rice to one side of the skillet or spoon it into another bowl. Add an additional tablespoon of Mazola corn oil and sauté the vegetables until the onions are opaque. Spoon the veggies into the bowl with the cauliflower rice and wipe the skillet clean.
- Add the final tablespoon of Mazola corn oil to the skillet. When the oil is hot, add the chopped garlic. Sauté the garlic for about a minute, then add the uncooked shrimp and continue to cook until the shrimp finished cooking in about 2-4 minutes per side or until the raw shrimp become firm, white-ish, with a bit of pink color.
- Add the spinach and continue to cook until the spinach begins to wilt. Remove the shrimp and spinach with a slotted spoon and place them into the bowl with the cauliflower rice and veggies.
- Add the last tablespoon of corn oil and when the oil is hot and the beaten eggs and stir to keep the eggs from sticking, continue to cook until the eggs are fluffy.
- Add the eggs to the rest of the ingredients and toss until all of the ingredients are mixed.
- Spoon into serving bowls and top with green onions.
Now that you have the recipe, nothing is stopping from trying our Cauliflower Rice Stir-Fry recipe. I grabbed everything I needed at my local Walmart. For more heart-healthy recipe ideas, visit Mazola.com. You can also get information on the relationship between corn oil and heart health.