Meals · Stir-fries & fried rice

Cauliflower fried rice

Name: Cauliflower fried rice
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4 servings
Ingredients: 1 large head cauliflower, riced in a processor; 1 1/2 breasts chicken breast, diced small; 2 tbsp canola oil; 3 egg, beaten; 1 cup cooked frozen green peas; 1 large mature carrots, diced small; 4 green onion, sliced; 3 cloves garlic, minced; 3 tbsp soy sauce; 2 tsp sesame oil

Takeout fried rice with riced cauliflower standing in for the rice: same wok technique, same egg and sesame, a fraction of the calories per bowl.

Time: 27 min (15 prep + 12 cook)
Servings: 4
Per serving: 345 kcal
Protein: 31 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 large head cauliflower, riced in a processor800 g
1 1/2 breasts chicken breast, diced small350 g
2 tbsp canola oil25 g
3 egg, beaten150 g
1 cup cooked frozen green peas150 g
1 large mature carrots, diced small120 g
4 green onion, sliced30 g
3 cloves garlic, minced10 g
3 tbsp soy sauce45 g
2 tsp sesame oil8 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Rice the cauliflower and spread it on a towel while you prep — cauliflower holds far more water than rice, and this is the whole battle.
Sear the chicken in a very hot wok, remove; scramble the eggs, remove.
Carrots and garlic, then the cauliflower in one layer. Leave it alone in stretches so it toasts rather than steams — 5 minutes.
Everything back in with the peas, soy and sesame, tossed for a final minute. Scallions off the heat.

Alternative

Shrimp fried ricethe classic rice version53

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

37% of kcal

76% water

20 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 1378 kcal goes into the pot, 1688 g of ingredients comes out as ~1150 g of food → 120 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 120
Protein: (37%); 11 g
Fat: (40%); 5 g
Carbohydrates: (24%); 7 g
of which sugar: 3 g
Fiber: 2 g
Sodium: 281 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More meals

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.