Low Fat Stir-Fried Cauliflower
Transform your weeknight dinners with this quick and easy Low Fat Stir-Fried Cauliflower recipe! Featuring tender, bite-sized cauliflower florets infused with the savory flavors of garlic, low-sodium soy sauce, and a hint of spice from optional red chili flakes, this dish achieves the perfect balance of healthy and delicious. Cooked in just a tablespoon of olive oil and steamed briefly for a tender-crisp texture, it’s a wholesome, low-fat alternative to heavier sides. With thinly sliced green onions adding a fresh, aromatic finish, this stir-fry is ready in under 25 minutes, making it ideal for busy schedules. Serve it as a light yet satisfying main course or as a flavorful side that complements your favorite proteins. Packed with flavor and nutrition, this cauliflower stir-fry is sure to become a go-to recipe for health-conscious food lovers!
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Recipe Information
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
Instructions
Wash the cauliflower and cut it into bite-sized florets.
Finely mince the garlic cloves and thinly slice the green onions. Separate the white and green parts of the onions.
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.
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.
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.
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.
Season the cauliflower with ground black pepper and red chili flakes (if using). Toss everything to evenly coat the cauliflower with the sauce.
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.
Remove the lid, increase the heat to high, and stir-fry for an additional 1-2 minutes to evaporate any excess liquid.
Turn off the heat and garnish the stir-fried cauliflower with the green parts of the sliced green onions before serving.
Serve hot as a light main course or a side dish to complement your meal.
Nutrition Facts
Calories |
288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 20% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1692 mg | 74% | |
| Total Carbohydrate | 30.5 g | 11% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 9.7 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1529 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
