Cauliflower Rice Stir-Fry (Air Fryer Version)
Cauliflower rice stir-fry is a flavorful, low-carb dish that helps manage blood sugar levels while keeping you full and satisfied. Packed with nutrient-rich vegetables and seasoned with soy sauce, this diabetic-friendly meal is easy to prepare and bursting with flavor.
Prep Time: 15 minutes
Cook Time: 22 minutes
Portions: 4 servings
Glycemic Index (GI): 10 (Low)
Glycemic Load (GL): 2 (Low)
Ingredients:
- 1 head of cauliflower, riced (or 4 cups pre-riced cauliflower)
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Optional: protein source (e.g., shrimp or tofu), sesame seeds, scallions, cilantro
Instructions:
- Prepare the Cauliflower Rice:
- Rice the Cauliflower: Cut the cauliflower into florets and pulse in a food processor until it reaches a rice-like consistency. Alternatively, use a box grater to achieve similar results.
- Preheat the Air Fryer: Preheat your air fryer to 375°F (190°C).
- Cook the Cauliflower Rice: Lightly coat the air fryer basket with cooking spray. Spread the riced cauliflower evenly in the basket and cook for about 10 minutes, stirring halfway through. The cauliflower should be tender with a slight crunch.
- Prepare the Vegetables:
- Chop the Vegetables: Chop the carrots, peas, and bell peppers into bite-sized pieces.
- Toss the Vegetables: In a large mixing bowl, toss the vegetables with olive oil, salt, and pepper.
- Cook the Vegetables with the Cauliflower Rice:
- Combine in the Air Fryer: Once the cauliflower rice is done, add the mixed vegetables to the air fryer basket.
- Cook Together: Cook for an additional 10-12 minutes, stirring occasionally, until the vegetables are tender and slightly charred.
- Add Protein (Optional):
- Shrimp: Toss shrimp with olive oil, salt, and pepper. Air fry at 400°F (200°C) for 5-7 minutes.
- Tofu: Cut tofu into cubes, marinate with soy sauce and sesame oil, and air fry at 375°F (190°C) for about 10 minutes, shaking the basket halfway through.
- Season and Garnish:
- Mix in Soy Sauce: Once the vegetables are done, stir in the low-sodium soy sauce.
- Garnish: Garnish with sesame seeds, chopped scallions, or cilantro for added flavor and freshness.
Serve hot for a balanced, healthy meal that’s low in carbs and packed with nutrients. This cauliflower rice stir-fry makes a perfect lunch or dinner option for managing diabetes while enjoying a delicious and satisfying dish.