A hearty and fulfilling Asian dish I have created with plant-based ingredients that can help manage diabetes and your weight
As I travel the world to try new foods and experience new cultures I try to bring back the favorite ingredients or dishes I run into during my exploration. One of my favorites is when I traveled to Singapore and tried their cuisine. I remember seeing vegetables and fruits I had never seen before in the States. That experience in Asia opened my eyes to a whole new world of options and opportunities in the kitchen.
Here in the states you can order Asian take-out from just about anywhere. Traditionally your fried rice dishes come with a choice of pork, chicken, shrimp, and egg on a bed of long grain white rice or jasmine rice, dairy butter and diced vegetables.
One evening I wanted to use some frozen peas in the freezer and was struggling with what to do with them. I remembered I had a package of vegan shrimp, made from the konjac plant, in the freezer and it hit me - Shrimp Fried Rice! But I didn't want the starchy rice. Luckily, I had fresh cauliflower in the fridge and I wondered - what if I substitute rice with cauliflower?
History
Konjac is a plant that manufacturers use to make high fiber dietary supplements, jellies, and flour. It plays a role in traditional Japanese and Chinese medicine. The konjac plant has a starchy root called a corm. This is high in a type of dietary fiber called glucomannan.
Trusted Source suggests that consuming a mix of glucomannan and American ginseng can lead to a moderate improvement in the management of type 2 diabetes.
One 2015 review also found that glucomannan made people with diabetes less likely to eat foods that could increase their blood sugar levels. This is because it made them feel fuller for longer.
This dish can be prepared in a healthy way with low fat, low sodium, low carbs and less calories by substituting just a few ingredients. Yet, the flavor is so similar to the Eastern dish it is remarkable and filling. Give my vegan take on shrimp fried rice a try below and tell me what you think on Facebook, Instagram or Twitter at @chefcynthiaeats.
Chef Cynthia's Vegan Shrimp Fried Rice
Makes 6 servings
Ingredients
INGREDIENTS
1/2 cup vegetable broth
2 cups vegan shrimp
6 cups fresh rice cauliflower
2 medium carrots small dice
1 small white onion small dice
2 tbsp minced garlic
1 cup frozen organic peas thawed
1 cup frozen organic corn thawed
3 tablespoons low sodium soy sauce
2 teaspoons sesame oil
1/4 cup sliced green onions
1 teaspoon finely ground white pepper
Start with the vegetables
1. In a large skillet, sauté 1/2 cup vegetable broth, diced white onions, green onions, rice cauliflower, corn, peas and garlic allow vegetables to sauté on medium heat slowly for approximately 12-15 minutes. After browned, add sesame oil and soy sauce and stir.
2. In a skillet, add 2 tablespoons of grape seed oil, diced white onion, green onion and vegan shrimp and sauté for 8 minutes slightly browning on both sides
3. Add vegan shrimp to vegetables and sprinkle white pepper for taste
4. Garnish with green onions and serve warm
Tech
Konjac plant is highly processed alternative protein but is high in fiber and nutrients. Cauliflower can be converted to rice using a food processor or manually with a knife.
Salud!
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