Low Fat Stir-Fried Cauliflower
Elevate your weeknight dinner game with this quick and healthy Low Fat Stir-Fried Cauliflower, a dish that’s big on flavor and easy on calories! Featuring fresh cauliflower florets stir-fried in a fragrant blend of garlic, low-sodium soy sauce, and a hint of spice from optional red chili flakes, this recipe is a perfect balance of savory and satisfying. A touch of olive oil and a quick steam in the skillet keep this dish light without sacrificing texture or taste. Ready in just 22 minutes, it’s packed with wholesome ingredients and finished with a sprinkle of green onions for a pop of freshness. Whether served as a flavorful side dish or a light vegetarian main, this easy stir-fry is ideal for health-conscious eaters looking for a simple, low-fat dinner option. Try it tonight for a speedy, delicious meal that’s as good for your body as it is for your taste buds!
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Ingredients
- 1 medium head cauliflower
- 1 tablespoon olive oil
- 3 cloves garlic
- 2 tablespoons low-sodium soy sauce
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon red chili flakes (optional)
- 2 tablespoons water
- 2 stalks green onions
Directions
Step 1
Wash the cauliflower and cut it into bite-sized florets.
Step 2
Finely mince the garlic cloves and thinly slice the green onions. Separate the white and green parts of the onions.
Step 3
Heat a large non-stick skillet or wok over medium heat. Add 1 tablespoon of olive oil and let it heat for about 30 seconds.
Step 4
Add the minced garlic and the white parts of the green onions to the skillet. Stir continuously for 1-2 minutes until fragrant, being careful not to burn them.
Step 5
Increase the heat to medium-high and add the cauliflower florets to the skillet. Stir-fry for 4-5 minutes, allowing the cauliflower to slightly brown on the edges.
Step 6
In a small bowl, mix 2 tablespoons of water and 2 tablespoons of low-sodium soy sauce. Pour this mixture over the cauliflower in the skillet.
Step 7
Season the cauliflower with ground black pepper and red chili flakes (if using). Toss everything to evenly coat the cauliflower with the sauce.
Step 8
Cover the skillet with a lid and reduce the heat to medium. Let the cauliflower steam in the skillet for 3-4 minutes until it becomes tender but retains some crunch.
Step 9
Remove the lid, increase the heat to high, and stir-fry for an additional 1-2 minutes to evaporate any excess liquid.
Step 10
Turn off the heat and garnish the stir-fried cauliflower with the green parts of the sliced green onions before serving.
Step 11
Serve hot as a light main course or a side dish to complement your meal.
Nutrition Facts
| Serving size | (563.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 287.7 |
| Total Fat 15.5g | 0% |
| Saturated Fat 2.8g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1691.9mg | 0% |
| Total Carbohydrate 30.5g | 0% |
| Dietary Fiber 10.7g | 0% |
| Total Sugars 9.7g | |
| Protein 14.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 146.1mg | 0% |
| Iron 3.8mg | 0% |
| Potassium 1528.6mg | 0% |
Source of Calories